Butternut Squash Calories, Carbs, and Vitamins and Minerals

La butternut squash is an orange-fleshed winter squash famous for its versatility and sweet, nutty flavor.

Although generally considered a vegetable, butternut squash is technically a fruit.

It has many culinary uses and is a great addition to many sweet and savory recipes.

La squash Not only is musky flavorful, it's also packed with vitamins, minerals, fiber, and antioxidants.

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.

High in nutrients and low in calories

Although you can eat butternut squash raw, this winter squash is usually roasted or baked.

One cup (205 grams) of cooked butternut squash provides:

• Calories: 82
• Crabs: 22 grams
• Protein: 2 grams
• Fiber: 7 grams
• Vitamin A: 457% of the Reference Daily Intake (RDA)
• Vitamin C: 52% of RDI
• Vitamin E : 13% of RDI
• Thiamine (B1): 10% of RDI
• Niacin (B3): 10% of RDI
• Pyridoxine (B6): 13% of RDI
• Folate (B9): 10% of RDI
• Magnesium: 15% of RDI
• Potassium: 17% of RDI
• Manganese: 18% of RDI

As you can see, the squash Musky is rich in important nutrients.

Besides the vitamins and minerals listed above, it is also a good source of calcium, iron, phosphorus and copper.

Summary

Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium and potassium.

Read also: Chayote Squash: 10 Impressive Benefits

Filled with vitamins and minerals

Butternut squash is an excellent source of many vitamins and minerals.

A one-cup (205-gram) serving of cooked butternut squash provides more than 450% of the RDA and more than 50% of the RDA for vitamin C ().

It is also rich in carotenoids, including beta-carotene, beta-cryptoxanthin, and alpha-carotene, which are plant pigments that give butternut squash its vibrant color.

These compounds are provitamin A carotenoids, which means your body converts them into retinal and retinoic acid, the active forms of vitamin A ().

Vitamin A is essential for regulating cell growth, bone health, and immune function ().

Additionally, it is vital for fetal growth and development, making it an important vitamin for expectant mothers.

Butternut squash is also rich in vitamin C, a water-soluble nutrient necessary for immune function, collagen synthesis, wound healing, and tissue repair ().

Vitamins A and C act as powerful antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals.

Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related diseases, like Alzheimer's ().

This winter squash is also packed with B vitamins, including folic acid and vitamin B6, which your body needs for energy and red blood cell formation.

Plus, it's rich in potassium and manganese, all of which play an important role in bone health ().

For example, manganese acts as a cofactor in bone mineralization, the process of building bone tissue ().

Summary

Butternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium and manganese.

Read also: Chayote Squash: 10 Impressive Benefits

High antioxidant content may reduce disease risk

Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene.

Antioxidants help prevent or slow cell damage and reduce inflammation, which can reduce the risk of several chronic diseases.

Cancer

Research has shown that a diet rich in certain antioxidants found in butternut squash, such as carotenoid antioxidants and vitamin C, may reduce the risk of certain cancers.

For example, studies have shown that higher dietary intake of beta-carotene and vitamin C can reduce the risk of lung cancer.

A review of 18 studies found that people with the highest intake of beta-carotene had a 24% lower risk of lung cancer compared to those with the lowest intake ().

Another review of 21 studies found that lung cancer risk decreased by 7% for every additional 100 mg of vitamin C per day ().

Additionally, a review of 13 studies indicated that higher blood levels of beta-carotene were linked to a significantly lower risk of all-cause mortality, including death from ().

heart disease

Fruit and vegetable consumption has long been associated with a lower risk of heart disease ().

However, yellow and orange vegetables and fruits, including butternut squash, have been found to be particularly effective in protecting against heart disease.

The antioxidants found in these brightly colored vegetables have a powerful impact on .

A study of 2 people showed that the risk of heart disease decreased by 445% for each additional daily serving of yellow-orange vegetables ().

The carotenoids found in these vegetables are thought to protect heart health by lowering blood pressure, reducing inflammation, and controlling the expression of specific genes linked to heart disease ().

Mental decline

Certain dietary practices, such as eating more foods rich in antioxidants, may protect against mental decline.

A 13-year study of 2 people linked a carotenoid-rich diet to improved visual attention and verbal fluency during aging ().

Additionally, a higher dietary intake of vitamin E may have a protective effect against Alzheimer's disease.

An 8-year study of 140 older adults found that people with the highest blood levels of vitamin E had a lower risk of Alzheimer's disease than those with the lowest levels of this vitamin ().

Summary

The high antioxidant content of butternut squash may reduce the risk of certain diseases, including heart disease, lung cancer, and mental decline.

Read also: Chayote Squash: 10 Impressive Benefits

May help lose weight

One cup (205 grams) of cooked butternut squash contains only 83 calories and provides 7 grams of filling fiber, making it a great choice if you want to lose weight and body fat.

It contains both insoluble and soluble fiber. In particular, soluble fiber has been linked and shown to reduce appetite, which is important when trying to control your calorie intake ().

Many studies have shown that a higher intake of dietary fiber promotes weight loss and reduces body fat.

A study of 4 children and adolescents showed that the risk of obesity decreased by 667% among those who consumed the most fiber compared to those who consumed the least ().

Additionally, a study of 252 women demonstrated that for every gram increase in total dietary fiber, weight decreased by 0,55 pounds (0,25 kg) and fat decreased by 0,25 percentage points () .

Additionally, diets high in fiber can help maintain weight over time. An 18-month study in women found that those who consumed the most fiber lost more weight than those who consumed the least, showing that fiber is important for ().

Adding butternut squash to your meals is a great way to curb hunger and increase your fiber intake.

Summary

Butternut squash is low in calories and high in fiber, making it a great choice for any healthy weight loss program.

How to add it to your diet

Adding butternut squash to your diet is a great way to improve your overall health.

It’s a versatile ingredient that pairs well with a wide range of flavors, from sweet to spicy.

Here are some ideas for incorporating butternut squash into sweet and savory dishes:

• Cut the butternut squash into cubes and roast with , salt and pepper for a quick and flavorful side dish.
• Substitute butternut squash for potatoes when making homemade fries.
• Top salads with roasted butternut squash for extra fiber.
• Add butternut squash puree to baked goods, like bread and muffins.
• Use butternut squash puree and coconut milk to make a creamy, dairy-free soup.
• Toss chunks of butternut squash into hearty stews.
• Make a vegetarian chili by combining beans, spices, tomato sauce and butternut squash.
• Stuff cooked butternut squash halves with your favorite mix of grains, vegetables and cheese for a vegetarian dinner.
• Add cooked butternut squash to pasta dishes or use it pureed as a pasta sauce.
• Mash cooked butternut squash with salt, milk and for a creamy accompaniment.
• Eat roasted butternut squash with eggs for a hearty breakfast.
• Use pureed butternut squash in place of pumpkin when making pies or tarts.
• Add caramelized butternut squash to quiches and frittatas.
• Use butternut squash instead of potato in curries.
• Grate thin slices of raw butternut squash over salads for a unique taste and texture.
• Experiment in your cooking by trying butternut squash in place of other starchy vegetables, like potatoes, sweet potatoes, or sweet potatoes.

Summary

Butternut squash can be added to a wide variety of sweet and savory recipes, like stews and pies.

The bottom line

Butternut squash is rich in important disease-fighting vitamins, minerals and antioxidants.

This low-calorie, high-fiber winter squash can help you lose weight and protect against diseases like cancer, heart disease, and mental decline.

Plus, it's versatile and easy to add to sweet and savory dishes.

Incorporating butternut squash is an easy and delicious way to improve your health.