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Squash, winter, butternut

🔥 48 Calories
💪 1.1g Protein
⚡ 10.5g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Squash, winter, butternut
Energy density
Light
48 kcal per 100g
Macro energy profile
Carb-led
9% Protein · 87% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 51 · GL 5
Notable signals
Very high in vitamin AHigh in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

48
kcal/100g
Protein
1.1g
Carbohydrates
10.5g
Fat
0.2g
Glycemic Index:
51

About Squash, winter, butternut

Butternut squash is a type of winter squash that is native to the Americas and is known for its sweet, nutty flavor and smooth, creamy texture. It typically has a tan skin and bright orange flesh, which is rich in nutrients. This versatile vegetable can be enjoyed in a variety of dishes, from soups and stews to roasted sides and purees. Butternut squash is harvested in the fall and is often used in both savory and sweet recipes, making it a popular choice for autumnal cooking and holiday meals.

Nutritionally, butternut squash is low in calories, with only 48 calories per 100 grams, and is an excellent source of vitamins and minerals. It contains 1.10 grams of protein, 10.50 grams of carbohydrates, and just 0.20 grams of fat, making it an ideal addition to a balanced diet. The high fiber content supports digestive health, while the presence of antioxidants and vitamins, such as vitamin C, promotes overall wellness. Butternut squash can be easily incorporated into meals, providing both flavor and nutrition.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
High in dietary fiber, promoting digestive health and regularity.
Contains vitamin A, beneficial for eye health.
Supports immune function due to its vitamin C content.
Low in calories, making it suitable for weight management.
Contains potassium, which helps regulate blood pressure.
May help improve skin health due to its nutrient density.
Versatile in cooking, allowing for various culinary uses.
Can support heart health by providing beneficial nutrients.
May have anti-inflammatory properties due to its phytonutrients.

Recommended Food Pairings

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Butternut squash pairs well with sage, enhancing its earthy flavor.
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Combining with quinoa adds protein and makes a filling meal.
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Pairing with apples adds sweetness and complements the squash's natural flavors.
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Mixing with spinach provides a nutrient boost and vibrant color.
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Combining with nuts like walnuts or pecans adds crunch and healthy fats.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 cup cubed.
Frequency
Consume 2-3 times per week for optimal benefits.
  • •Roast butternut squash with olive oil and herbs for a tasty side dish.
  • •Add pureed squash to soups for creaminess without dairy.
  • •Incorporate into smoothies for added vitamins and a thick texture.
  • •Use in salads for a sweet and nutritious crunch.
  • •Bake in muffins or breads for a healthy dessert option.

Selection & Storage

How to choose:

  • ✓Select firm squashes with a dull skin, avoiding any soft spots.
  • ✓Look for a uniform tan color without blemishes.
  • ✓Choose squashes that feel heavy for their size, indicating ripeness.
  • ✓Check the stem; it should be dry and intact, which signifies freshness.
Storage
Store in a cool, dry place at temperatures around 50-60°F (10-15°C) with low humidity.
Shelf life
Butternut squash lasts 1-3 months at room temperature, 5-7 days once cut.

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to squash should avoid it.
  • ⚠️Consult a healthcare provider if you have specific dietary restrictions.
  • ⚠️Excessive consumption may lead to digestive discomfort due to fiber content.
  • ⚠️Avoid consuming raw squash as it may be tough to digest.

Frequently Asked Questions

How many calories does Squash, winter, butternut have?

Butternut squash contains approximately 48 calories per 100 grams, making it a low-calorie food option that fits well into a variety of diets.

Is Squash, winter, butternut healthy?

Yes, butternut squash is considered very healthy due to its low calorie count, high fiber, and rich nutrient profile, including vitamins A and C, which contribute to overall health and wellness.

How should Squash, winter, butternut be stored?

Store whole butternut squash in a cool, dry place for up to three months. Once cut, wrap it tightly in plastic wrap and refrigerate, where it can last for about 5-7 days.

What are the benefits of eating Squash, winter, butternut?

Eating butternut squash provides numerous health benefits, including improved digestion due to fiber, enhanced immune function from vitamin C, and the promotion of good vision from its high vitamin A content.

How much Squash, winter, butternut can I eat per day?

A serving size of about 150 grams (approximately 1 cup) is recommended to enjoy the health benefits without excessive calorie intake, and can be consumed 2-3 times a week.

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