Is Butternut Squash Good for You?

“The orange flesh inside the squash is a dead giveaway that it is packed with beta carotene, which the body converts to vitamin A,” says Dana Hunnes, PhD, RD, senior clinical dietitian at the Ronald Reagan UCLA Medical Center in Los Angeles. You get 127 percent of the daily value for vitamin A in a 1-cup serving of butternut squash.

A cup of butternut squash cubes clocks in at about 7 grams of fiber—making a sizable contribution toward the 25 to 30 grams you need per day. “Fiber has many positive health effects, including limiting weight gain, lowering cholesterol levels, and reducing risk of type 2 diabetes,” Willett says.

The seeds you find inside the squash are also rich in fiber—5 grams in 1 ounce—as well as healthy fats. Butternut squash seeds can be roasted just like pumpkin seeds. Use them to add some crunch to salads or as a nutritious snack.

Cutting into a veggie with such an uneven shape can seem intimidating, but it doesn’t have to be. Following these steps will make the squash easier to handle:

• Wash the squash with a vegetable brush and dry it.
• Slice about a quarter-inch from each end. Then cut the squash in half crosswise. (Use the squash’s natural shape as a guide; cut where the neck ends and the bulb begins.)
• Remove the skin with a vegetable peeler. Stand the bulb portion on its bottom and slice down the middle from top to bottom. Use a spoon to scoop out the seeds, then cut the squash into slices or cubes. The neck end is seedless and can be cut into the desired shape without first cutting from top to bottom.

Another approach is to microwave the squash for a few minutes to soften the tough skin, then slice it. Pierce the skin eight to 10 times, then place it in a baking dish and cook in the microwave on high for about 5 minutes. Once it has cooled enough to handle, you can slice and finish cooking it. “I sometimes microwave a whole butternut squash for 20 minutes,” Hunnes says. “That’s enough to fully cook it, so after I slice it I just roast it in the oven for a few more minutes to crisp it up.”

Buying peeled precut squash in the supermarket can save you time. But it’s more expensive, and there have been recalls of precut produce, including butternut squash, for possible contamination with bacteria that can cause foodborne illness. Processing fresh produce into pieces increases the risk of bacterial growth and contamination, according to the Food and Drug Administration. If harmful bacteria are present, they can be transferred from the surface of the fruit or vegetable into the flesh. In your own home, with your one squash, the risk is pretty low. But in commercial facilities, many fruits and vegetables are processed in one place, creating opportunities for cross contamination.

Butternut squash isn’t the only winter squash worth eating. “It’s good to mix up the types of squash you eat—or vegetables in general, for that matter—because even similar types supply a different mix of nutrients,” says Amy Keating, RD, a nutritionist at Consumer Reports. For example:

• Acorn squash: It has less vitamin A than butternut but provides even more fiber (9 grams per cup) and potassium (896 mg).

• Pumpkin: This squash has beta carotene and also contains more than twice as much alpha carotene as butternut squash. Alpha carotene is also converted to vitamin A, and some studies have linked it to a lower risk of type 2 diabetes and prostate cancer, and a longer life overall.

• Spaghetti squash: This yellow squash is lower in calories and carbohydrates than the denser winter squashes, but it’s also lower in fiber and carotenoids. Use it as a substitute for real spaghetti and you’ll get just 42 calories in a 1-cup serving instead of about 200 calories.

Acorn and butternut squash and pumpkin are delicious paired with sweeter spices—such as cinnamon, clove, nutmeg, and allspice—and roasted in the oven. For a savory take, try cumin, garlic powder, and a pinch of cayenne or rosemary and thyme. The recipes below offer a savory and a sweet take on winter squash.

Puréed butternut squash is very versatile. Cut the squash into cubes and steam it, then purée the flesh in a blender, a food processor, or an immersion blender. You can mix the puréed squash into sauces, soups, and even smoothies. Consider blending it with apples, a nut butter, a plant milk, and cinnamon. You can also blend some into mac and cheese. It adds a creamy texture and numerous nutrients, but children are unlikely to notice or taste it.

Spaghetti squash “noodles” can be turned into a main course replacing pasta. Soften the spaghetti squash in the microwave, then slice in half and bake for about 40 minutes before using the tines of a fork to scrape out the flesh into strands. You can top the spaghetti squash with marinara sauce and serve in the bowl that remains after you scoop the flesh out of the halved squash. Or you can serve it with garlic and olive oil, or tossed with sautéed kale and chickpeas.

If you like to make soup, an immersion blender is a good investment. You can purée the ingredients right in the pot, which eliminates the risk of transferring hot food into a blender and also cuts down on the dishes you have to wash.