Butternut Squash Nutrients

When it comes to winter squash, one of the most popular and widely grown varieties is butternut squash.  With a bell-like shape comprised of a long neck attached to the bulbous blossom end, beige skin on the outside and bright orange flesh on the inside, this squash is “gord-geous” and often also used in Fall décor.  This veggie reportedly got its name from its creator who described its taste as smooth as butter and sweet as a nut.  Indeed, this squash has a dense, sweet, slightly nutty flavor perfect when roasted and a great accompaniment to any Fall menu.

Winter squash refers to squash varieties from the genus Cucurbita that grow through the summer and are harvested in the fall when their skin hardens and their seeds are fully developed, allowing them to be stored for months into the winter.

This veggie is a type of winter squash, which is actually a generic term used for a group of squash varieties from the genus Cucurbita that grow through the summer and are harvested in the fall when they’ve reached full maturation, in which the skin hardens into a tough rind and the seeds have fully developed, so that they can be stored for months into the winter (hence the name).  This group of veggies includes a number of colorful, tasty, uniquely shaped cultivars belonging to the species Cucurbita maxima, Curcubita pepo, and Curcubita moschata, all of which are native to the Western Hemisphere.  In fact, winter squash happen to be one of the oldest known crops: seeds dating back 12,000 years have been found in cave sites in Ecuador!  Historically, squash were very important to Native Americans, grown as one part of the “Three Sisters” consisting of corn, beans and squash creating the perfect balance of companion planting, in addition to being buried with the dead to sustain them on their final journey. 

Butternut squash, specifically, belongs to the species Curcubita moschata, along with other less commonly consumed foods including calabaza, tromboncino and zucchetta.  This species is native to Mexico and Central America, with butternut a newer variety within the species, having originated sometime in the 1930s or 1940s in the United States, a result of breeding crookneck squash to produce a more compact variety with a straighter neck and thus better stacking capabilities for ease of shipping and distribution.  Although botanically a fruit it is prepared as a culinary vegetable, like its cousins the cucumber and zucchini!

Butternut squash Nutrition Facts

One serving of butternut squash is standardized to 1 cup, cubed or about 140 grams (4.9 ounces). When you cook butternut squash, it reduces in volume: 1 cup raw butternut squash is equivalent to a little over 2/3 cup baked butternut squash.

Butternut squash Nutrition Facts Per Serving

Butternut squash, raw	Nutrivore Score:  670	Nutrient Density: High
Serving Size:  1 cup, cubes (140 grams)	Protein:  1.4 grams	Net Carbohydrates:  13.6 grams
Calories:  63	Total Fat:  0.1 grams	Dietary Fiber:  2.8 grams

Health Benefits of Butternut Squash Nutrients

Let’s take a closer look at all of the best and excellent source of nutrients found in a 1-cup serving of butternut squash and see how they benefit our health.

Butternut Squash Provides 11943.4 μg of Carotenoids

Butternut squash is a phenomenal source of carotenoids, containing 11943.4 μg per 1-cup serving size! Amazingly, several studies have shown that squash carotenoids increase with long-term storage (up to six months)!

Studies show that squash carotenoids increase with long-term storage (up to six months)!

Carotenoids are a diverse group of phytonutrients that are responsible for giving fruits and vegetables vibrant red, orange, and yellow pigmentation. They were one of the earliest phytonutrients ever investigated by scientists (with research dating back to the 1800s!). Across studies, eating foods high in carotenoids appears to reduce the risk of head and neck cancers, supports vision health (particularly age-related eye diseases), may protect against metabolic syndrome and diabetes, and can reduce inflammation. Carotenoids have strong antioxidant properties, and help facilitate communication between cells by promoting the synthesis of connexin proteins, which create gap junctions in cell membranes that allow small molecules to be exchanged (which is part of how cells “talk” to each other!). Consuming carotenoids with fat significantly increases their absorption. Learn more about carotenoids here.

Butternut Squash Provides 83% DV Vitamin A

This squash is also rich in vitamin A, providing 83% of the daily value per 1-cup serving!

Vitamin A is actually a group of fat-soluble retinoids with vitamin A activity in the body. This nutrient is essential for a number of physiological functions—particularly vision, reproduction, thyroid health, immunity, and cellular communication. Getting enough vitamin A helps protect against some vision disorders (like night blindness and macular degeneration), supports a healthy menstrual cycle and sperm production, reduces infection risk, and allows for proper growth and development from the fetal years through childhood. Learn more about vitamin A here.

Butternut Squash Provides 33% DV Vitamin C

Butternut squash is an excellent source of vitamin C, providing 33% of the daily value per 1-cup serving!

Vitamin C is a water-soluble vitamin that has powerful antioxidant properties (meaning it can help combat oxidative damage from free radicals and reactive oxygen species) and that serves as an enzyme cofactor (meaning it’s needed for enzymes to do their job, for example vitamin C is necessary for collagen synthesis, which is essential for bones, joints, teeth, blood vessels, skin and eyes) and playing important roles in immune system and skin health. Higher intakes of vitamin C are linked to reduced risk of heart disease, some forms of cancer, type 2 diabetes, cataracts, age-related macular degeneration, and gout. Vitamin C can also help regulate the stress response and reduce anxiety, and there’s preliminary evidence that it may also help prevent Alzheimer’s disease. Learn more about vitamin C here.

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