In This ArticleView AllIn This ArticleNutritional Profile of Butternut SquashHealth Benefits of Butternut SquashIncorporating Butternut Squash into a Healthy Diet
In This ArticleView All
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In This Article
Nutritional Profile of Butternut Squash
Health Benefits of Butternut Squash
Incorporating Butternut Squash into a Healthy Diet
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Photo:Photographer: Caitlin Bensel, Food Styling: Emily Nabors Hall
Photographer: Caitlin Bensel, Food Styling: Emily Nabors Hall
Winter produce can be exciting—did you grab a butternut squash—or a package of fresh-prepped butternut squash cubes—at the store? This veggie is a popular ingredient in many cold-weather staples, from soups to pasta. Although many people love butternut squash for its bright orange color and mildly sweet, nutty flavor, it also delivers on numerous nutrition perks.
In this article, we’ll walk you through the health benefits of this popular winter squash as well as some tips for incorporating it into your diet.
According to theUSDA, 1 cup (140 grams) of cubed raw butternut squash contains:
Weight Management
Heart Health
Butternut squash is packed with fiber, potassium and vitamins A and C, as well as antioxidants like carotenoids, all nutrients that can reduce your risk of chronic diseases. In fact, diets rich in carotenoids, like the beta carotene in butternut squash, are associated with a lower risk of heart disease, concludes a 2020 review inAntioxidants.
Eye Health
Butternut squash is a standout source of vision-protecting nutrients like vitamins A and C. In fact, this orange-hued winter squash provides over 80% of your Daily Value for vitamin A.
Immune Function
If cold and flu season has you stocking up on orange juice to boost your immune system, consider adding a butternut squash (or two) to your cart. The vitamins A and C in butternut play an active role in the formation of white blood cells, which work overtime to prevent infection and illness. Although there is still some debate about how effective supplemental vitamin C is when trying to prevent the common cold, there is no harm in adding more vitamin C-rich foods to your diet to support your immune system health.
Digestive Health
Fiber doesn’t just help you feel full—it’s also a nutrient that promotes gut health. Butternut squash provides a combination of soluble and insoluble fiber. Both work together to promote regular bowel movements and keep them soft so they are easier to pass. In addition to better BMs, eating a fiber-rich diet also supports a healthy gut microbiome, finds a 2022 review fromMicroorganisms. And a healthy gut is key foraging well, according to experts.
The mild flavor and beautiful color of butternut squash make it an appealing addition to a variety of dishes—not just soups and salads. Roasting squash brings out the vegetable’s natural sweetness, while steaming it is the perfect method if you’re short on time. You can also puree it for soups. If you’re wondering how to cook butternut squash, here are some of our top recipe picks that feature this delicious winter squash.
The Bottom Line
Butternut squash is a popular winter vegetable that’s beloved for its mildly sweet and nutty flavor that works well in a variety of dishes. It’s also a great source of essential nutrients, from fiber to potassium and vitamins A and C. Use butternut squash in soups, salads and more to reap the potential health benefits of this delicious winter produce staple.
EatingWell.com, February 2024
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