Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist" /> Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist" />

Butternut squash là gì

Barbie Cervoni MS, RD, CDCES, CDoanh Nghiệp, is a registered dietitian and certified diabetes care và education specialist.">

Barbie Cervoni MS, RD, CDCES, CDoanh Nghiệp, is a registered dietitian and certified diabetes care và education speciacác mục.

Bạn đang xem: Butternut squash là gì

Jonathan Valdez, RDoanh Nghiệp, CDE, CPT is a Thủ đô New York City-based telehealth registered dietitian nutritionist & nutrition communications expert.


Butternut squash is a type of winter squash native sầu khổng lồ the Americas. Technically a fruit, it has long been utilized as a complete source of vegan protein by native populations when also paired with corn and beans. Together, the three are referred to as "The Three Sisters" và are a comtháng sight in autumn.

Butternut squash makes a great addition khổng lồ many sweet and savory dishes. It is a potent source of vitamin A & other nutrients. Even though it is a high-carbohydrate food, it has a low glycemic index, making it a smart addition khổng lồ most healthy meal plans.

Butternut Squash Nutrition Facts

The following nutrition information is provided by the USDAfor 1 cup (205g) of cubed, cooked butternut squash without fat or salternative text.


A 1-cup serving of cooked butternut squash provides only 82 calories, most of which comes from the 21.5 grams of carbohydrate. Butternut squash is a good source of dietary fiber, providing you with up to 24% of your daily needs. The USDA recommends that adults consume between 22–34 grams of fiber depending on age và sex. However, the daily value set by the FDA (& used for food labels) recommends 28 grams of fiber.

This squash is full of healthy carbohydrates and when it is boiled, it has a low glycemic index of 51, making it a filling option that most people can regularly incorporate inkhổng lồ meals.


Butternut squash provides 1.8 grams per serving. You would need to supplement with other protein sources to lớn meet your daily protein needs. The squash seeds, dried or roasted, also contain protein & can serve sầu as a very filling, nutrient-dense snaông chồng.

Vitamins và Minerals

Butternutsquash is an excellent source of Vi-Ta-Min A, with a single serving providing more than the daily requirement for adult men and women. Vitamin A is essential for proper organ function & optimal vision.It isalso an excellent source of vitamin C, và a good source of thiamin, niacin, vitamin B6, folate, & pantothenic acid.

Health Benefits

Including butternut squash in your meal plan may provide certain health benefits because of the nutrients it provides.

May Help Prevent Vision Loss

Vitamin A is essential in the body for the maintenance of normal vision. Butternut squash contains beta carotine, a type of Vi-Ta-Min A that is especially important for eye health.

Studies have sầu shown that consuming foods or supplements with beta carotene may help prsự kiện age-related macular degeneration—a khung of vision loss that becomes more common as people age. Research has found that an above-average intake of vitamin C and E, beta-carotene, and zinch was associated with a 35% decrease in age-related macular degeneration. Butternut squash also contains high levels of vitamin C, some Vi-Ta-Min E, và a very small amount of zinh.

May Reduce Risk of Some Cancers

The Vi-Ta-Min A in butternut squash may also play a role in the prevention of certain cancers. The vitamin is important for regulating cell growth và differentiation. The National Institutes of Health reports that some studies have examined the association between beta carotene (a form of vitamin A) và a lower risk for prostate and lung cancers.

For example, the relationship between beta-carotene và lung cancer in people who smoke has been studied with mixed results. And there is some evidence that higher vitamin A intake may lead lớn a lower risk of prostate cancer. However, the relationship between Vi-Ta-Min A and cancer risk is still unclear, & there is a possibility that taking too much vitamin A may be detrimental.

May Reduce Risk of Measles

While measles is no longer comtháng in the United States, it is still a cause of death in some developing countries. Vitamin A deficiency increases the risk for severe measles. Consuming foods that are very high in vitamin A or taking a Vi-Ta-Min A supplement can help reduce the risk of vitamin A deficiency.

Reduced Chronic Disease Risk

Researchers have identified certain foods that they identify as powerhouse fruits and vegetables. These are foods most strongly associated with reduced chronic disease risk. These foods provide higher levels of bioavailable nutrients such as vitamin C, niacin, vitamin B6, folate, & others. Winter squash, including butternut squash & other types such as acorn squash, made the list, although it was not in the top half.

The Vi-Ta-Min C in butternut squash is also involved in the production of certain neurotransmitters. Vitamin C may have a therapeutic roleto lớn play against neurodegenerative sầu diseases involving high levels of oxidative căng thẳng.

Squashhas been foundto lớn behelpful in reducing the risk of heart disease và hypertension because of the anti-inflammatory actions of its polyphenolic compounds.

Aids Skin Health

Butternut squash is an excellent source of Vi-Ta-Min C, containing up khổng lồ 34% of the recommended daily amount in just 1 cup. Vitamin C is necessary for the production of collaren, the main protein in your skin. It also assists in antioxidant protection against UV-induced photodamage.

Vitamin C is sometimes applied topically to the skin but authors of one study noted that healthy skin is positively associated with fruit & vegetable intake in a number of well-executed intervention studies. Although they note that the active sầu component in the fruit & vegetables responsible for the observed benefit can"t be identified, Vi-Ta-Min C availability may be a factor.


There is a known butternut squash allergy leading khổng lồ contact dermatitis of the hands that affects some people when they peel & cut up the squash. If you know you have sầu this sensitivity, wear gloves during preparation.

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Adverse Effects

A higher than normal intake of vitamin A is associated with adverse effects, The tolerable upper limit for pre-formed vitamin A is about 3,000mcg per day. However, adverse effects are associated with preformed vitamin A, primarily found in meat và dairy products.

The beta-carotene & proVi-Ta-Min A carotenoids found in plant-based foods like butternut squash are not associated with major adverse effects. The only adverse effect of higher-than-normal intakes of plant-based Vi-Ta-Min A (excess beta-carotene) is carotenoderma, a harmless condition in which the skin takes on a yellow-orange color. The condition can be reversed by discontinuing the food or supplement containing high levels of beta carotene.


There are many different varieties of winter squash, but just one kind of butternut squash. This squash is the sweedemo of the winter squashes and one of the easiest khổng lồ find.

When It’s Best

Butternut is a winter squash. You"ll probably see butternut squash year-round in your store, but it is best in season, which runs through the fall and winter.

To piông chồng a good butternut squash, look for a creamy, pear-shaped squash that feels heavy for its size. It should have sầu a thiông chồng skin. Avoid butternut squash with blemishes or soft spots.

Storage và Food Safety

Place your squash in a cool dark place, such as a pantry, for up khổng lồ a month. Do not refrigerate uncooked squash. If you peel or prepare butternut squash, however, it should be refrigerated for 5–7 days.

You can freeze butternut squash after it has been peeled. Simply cube or slice the raw squash & place in air-tight freezer bags for up lớn a year. You can also freeze cooked squash.

You can also eat it raw, but cooking the squash softens the flesh, making it easier to consume & digest, & because squash takes on many different flavors, it is tastier when cooked. Some people wonder if they can also eat the skin of the squash, but it is better not khổng lồ eat the skin, as it is hard và unpleasant.

How to lớn Prepare

Butternutsquash can be roasted, baked, puréed, or sautéed. You can also mash or steam it và add it lớn soups, stews, và chili, or stuff squash with whole grains or legumes for a nutrient- and protein-packed vegetarian meal option.

Butternut squash can be a pain to peel, so many people opt lớn cook it with the skin on. The squash meat will more easily fall away afterward.

Baking butternut squash with some unsaturated fat,such as grapeseed or canola oil (they have sầu higher smoke points than other options), can enhance the absorption of vitamin A. This roasting technique will also caramelize butternut squash"s natural sugar for better flavor.

Verywell Fit uses only high-chất lượng sources, including peer-reviewed studies, khổng lồ support the facts within our articles. Read our editorial process to lớn learn more about how we fact-kiểm tra and keep our nội dung accurate, reliable, and trustworthy.