Do not refrigerate uncooked squash. A serving of butternut squash contains 14 grams carbohydrates, which is about 5 percent of the daily value for carbohydrates. 1 cup. Wong IY, Koo SC, Chan CW. This article examines the benefits and key differences of…. The squash meat will more easily fall away afterward. Butternut squash is an excellent source of vitamin C, containing up to 34% of the recommended daily amount in just 1 cup. © 2005-2020 Healthline Media a Red Ventures Company. This winter squash is also packed with B vitamins — including folate and B6 — which your body needs for energy and red blood cell formation. The USDA recommends that adults consume between 22–34 grams of fiber depending on age and sex. However, the daily value set by the FDA (and used for food labels) recommends 28 grams of fiber. This article takes a close look at the old proverb and…. Butternut squash is a great choice for people on low-fat diets, containing almost no fat. Updated November 2019. Simply cube or slice the raw squash and place in air-tight freezer bags for up to a year. These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A (2). Toss chunks of butternut squash into hearty stews. This article tells you whether squash is a…. A 13-year study in 2,983 people associated a carotenoid-rich dietary pattern with enhanced memory recall, visual attention, and verbal fluency during aging (14). Butternut pumpkin, boiled. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Aside from the vitamins and minerals listed above, it’s also a good source of calcium, iron, phosphorus, and copper. It is also an excellent source of vitamin C, and a good source of thiamin, niacin, vitamin B6, folate, and pantothenic acid. The National Institutes of Health reports that some studies have examined the association between beta carotene (a form of vitamin A) and a lower risk for prostate and lung cancers., For example, the relationship between beta-carotene and lung cancer in people who smoke has been studied with mixed results. What’s more, higher dietary intake of vitamin E may have a protective effect against Alzheimer’s disease. Add cooked butternut squash to pasta dishes or use it pureed as a pasta sauce. Though you can eat butternut squash raw, this winter squash is commonly roasted or baked. Our website services, content, and products are for informational purposes only. How Many Calories Are in Butternut Squash? Consuming foods that are very high in vitamin A or taking a vitamin A supplement can help reduce the risk of vitamin A deficiency., Researchers have identified certain foods that they identify as powerhouse fruits and vegetables. You can also eat it raw, but cooking the squash softens the flesh, making it easier to consume and digest, and because squash takes on many different flavors, it is tastier when cooked. What’s more, it’s high in magnesium, potassium, and manganese — all of which play important roles in bone health (6). In particular, soluble fiber has been associated with fat loss and been shown to reduce appetite, which is important when you’re trying to control your calorie intake (16). Glycemic Index Database. The antioxidants found in these brightly colored vegetables have a powerful impact on heart health. 2011;39(1). Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease (5). Research has found that an above-average intake of vitamin C and E, beta-carotene, and zinc was associated with a 35% decrease in age-related macular degeneration. Butternut squash also contains high levels of vitamin C, some vitamin E, and a very small amount of zinc. Butternut squash is an excellent source of many vitamins and minerals. Add pureed butternut squash to baked goods, such as bread and muffins. You'd need to walk 23 minutes to burn 82 calories. It’s also rich in carotenoids — including beta-carotene, beta-cryptoxanthin, and alpha-carotene — which are plant pigments that give butternut squash its bright color. 2009;46(6):719-730. doi:10.1016/j.freeradbiomed.2008.12.018, Jacobo-Valenzuela N, Zazueta-Morales J. This article tells you everything you need to know about butternut squash, including its nutrition, health benefits, and how to add it to your diet. The condition can be reversed by discontinuing the food or supplement containing high levels of beta carotene. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Use pureed butternut squash in place of pumpkin when making pies or tarts. Many studies have found that a higher dietary fiber intake promotes weight loss and reduces body fat. Prevention of age-related macular degeneration. Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium. 2017;9(8):866. doi:10.3390/nu9080866, Butternut Squash Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. doi:10.15835/nbha3915848, Pullar JM, Carr AC, Vissers MCM. Butternut Squash Calories and Nutrition per Serving (1 Serving=1oz/28g) Calories: 11: Protein: 0.3: Carbohydrate: 2.3: Fat: 0: Fibre: 0.4: Alcohol: 0: Calories (with Percentage) for each Nutrient for 100g of Butternut Squash . A study in 2,445 people demonstrated that heart disease risk fell 23% for every additional daily serving of yellow-orange vegetables (12). Butternut squash is also rich in vitamin C — a water-soluble nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair (4). Stuff cooked butternut squash halves with your favorite mixture of grains, veggies, and cheese for a vegetarian dinner. Minerals in butternut squash include calcium, iron, phosphorus, potassium, magnesium, and manganese. Vitamin C function in the brain: Vital role of the ascorbate transporter SVCT2. If you know you have this sensitivity, wear gloves during preparation. Use butternut squash in place of potato in curries. The Roles of Vitamin C in Skin Health. 2011;31(1):73-82. doi:10.1007/s10792-010-9397-5, Di Noia J. An 8-year study in 140 older adults found that those with the highest blood levels of vitamin E had a lower risk of Alzheimer’s disease compared to those with the lowest levels of this vitamin (15). Prev Chronic Dis. Soup is a diabetes-friendly way to get tons of vegetables into your diet. 90.0 calories. The following nutrition information is provided by the USDA for 1 cup (205g) of cubed, cooked butternut squash without fat or salt.. A study in 4,667 children and teens showed that obesity risk decreased by 21% in those with the highest fiber intake compared to those who consumed the least fiber (17). And there is some evidence that higher vitamin A intake may lead to a lower risk of prostate cancer. Butternut squash is low in calories and packed with fiber — making it a great choice for any healthy weight loss plan. The vitamin is important for regulating cell growth and differentiation. Here are 9…. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Winter squash, including butternut squash and other types such as acorn squash, made the list, although it was not in the top half., The vitamin C in butternut squash is also involved in the production of certain neurotransmitters.