Power Foods: Butternut Squash

No offense to zucchini, but the health benefits of fall-harvest squashes far eclipse their summer cousins. 

Like all members of the gourd family (which includes pumpkin, melon, and cucumber), butternut squash is technically a fruit because it contains seeds. Cut into its pale, yellow-beige hard skin, though, and you'll discover a vibrant flesh that's much denser than that of its relatives. 

Rich in phytonutrients and antioxidants -- and succulent enough to warrant the moniker "butternut" -- this graceful, hourglass-like gourd is the perfect addition to an autumn meal.

Lamb and Squash Tagine
Gingered Butternut Squash Pie

Health Benefits
Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash's tangerine hue, however, indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. 

As if this weren't enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

How to Buy
Choose an unblemished fruit that feels heavy for its size with a matte, rather than glossy, skin. A shiny exterior indicates that the fruit was picked too early, and it won't be as sweet as a fully grown squash. Most winter squash is available late into the fall. Store whole butternut squash in a cool, dry place (not the refrigerator) with plenty of ventilation; it should keep for up to three months. Cut squash will stay fresh for up to a week, wrapped, in the fridge.

Cooking Tips
Butternut squash presents the home cook with incredibly easy culinary possibilities. You can just place it on a cookie sheet and bake in the oven for about an hour, or until you can pierce it with a sharp knife. Or remove the skin using a vegetable peeler and cut the flesh into chunks for steaming or sauteing. Once cooked, mash it, puree it for soup, fold it into a pasta or risotto dish, or simply savor your butternut squash as is.

Nutrition Breakdown
Per 1 cup cooked, approximately 205 grams

Calories: 82 kcal
Fat: 0.2 g
Vitamin A: 1,144 mcg = 163 percent* of DRI**
Vitamin B6: 0.3 mg = 20 percent of DRI
Vitamin C: 31 mg = 41 percent of DRI
Folate: 39 mcg = 10 percent of DRI
Potassium: 582 mg = 12 percent of DRI

* Percentages are for women 31 to 50 years old who are not pregnant
** DRI, Dietary Reference Intake, is based on National Academy of Sciences' Dietary Reference Intakes, 1997 to 2004

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Comments (2)

  • LMA942 16 Sep, 2013

    My latest butternut squash adventure: finished a mirepoix (sauté of onion, carrot, celery and granny smith apples and minced garlic) added one large roasted butternut squash, salt & pepper taste and some fresh thyme. Topped it with 6 cups of chicken stock, now it is simmering nicely. When it's done making my kitchen smell awesome I will let it cool a bit and zap it with the immersion blender. This takes it to the next level of creamy goodness.

  • David Glen 13 Aug, 2012

    Here in Argentina we have excellent quality butternut squash. We call it "Zapallo Anco". I prepare it stuffed and baked as follows. Bake whole squash, and cut in half lengthwise. Sauteé lean ground beef, with corn, onions, peas and garlic, once 1/2 cooked place in [filtered word] of squash (where seeds were) and top with low fat cheese, bake for 15 minutes, until cheese is melted then sprinle with dried oregano and basil. Can be prepared ahead of time and frozen as well. Delicious!

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