Butternut Squash Health Benefits, Nutrition and Fruit Facts

Health Benefits of Eating Butternut Squash

  • Butternut squash is rich in the antioxidant beta-carotene, which can be converted into vitamin A in the body. Besides, the fruit is also contains high levels of vitamin A; about 10,630 IU in every 100 g. Vitamin A is a potent antioxidant which helps protect against breast and colon cancer as well as age-related macular degeneration.
  • Beta-carotene itself helps prevent strokes and heart attack by stopping the accumulation of oxidized cholesterol in your system.
  • Besides, butternut squash is full of dietary fiber, low in calories, contain no cholesterol and saturated fat. These features make the fruit a good and effective diet for weight loss and cholesterol control.
  • The fruit is also an excellent source of vitamin B-complex, especially folate. Folate is beneficial to the expecting mothers as this essential vitamin protects the newborn against birth defects like spina bifida. Folate is also good for the wellbeing of the heart and assist in lowering the risk of heart attack.
  • On top of that, another important nutrient, vitamin B6, is also found in butternut squash. It strengthens the immune and nervous system in your body and aids in regulating blood pressure levels.
  • This healthy fruit is a good source of omega-3 fatty acids. Foods packed with omega-3 fatty acids have therapeutic effects on high blood pressure, high cholesterol and diabetes.
  • Potassium, an essential mineral found in butternut squash, is vital for cardiovascular system. It is a natural remedy to relieve joint stiffness caused by arthritis and treat headaches and migraines.
  • Loaded with magnesium, the fruit promotes calcium absorption and is useful in maintaining strong bones and teeth. This health property makes the squash a great dietary choice to get rid of osteoporosis. Studies found that foods abundant with magnesium boost heart health and lower the risk of heart diseases.
  • Butternut squash seeds are a good supply of tryptophan, a significant amino acid that can be transformed into GABA neurochemical, thus helping to reduce anxiety and stress.
  • Just like pumpkin, butternut squash contain many other health advantageous minerals such as calcium, iron, copper, zinc and phosphorus, which take care of your overall wellness.

Facts about Butternut Squash

Raw Butternut Squash Fruit

Butternut squash (scientific name Cucurbita moschata) is a fruit with mild sweet, orange flesh and thick, tan skin. Originated from Mexico, the culinary fruit is used to prepare many different dishes. Considered as a winter squash, it can keep for up to three months if stored cool.

Nowadays, winter squash -- like summer squash -- is available year round. Like acorn squash and spaghetti squash, butternut squash is categorized as winter squash as it is covered with a thick skin and last very much longer than the summer squash, for example zucchini and yellow squash.

Archeologists believe squash has been used for centuries to prepare many different kinds of dishes by the people living in the regions of Mexico today and can be traced back to as early as 5500 B.C.

Butternut Squash Nutrition Facts and Calories

Nutritional Value of 1 cup (140 g) Raw Butternut Squash (Cubed)
Calories 63 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 6 mg
Total Carbohydrates 16 g
Dietary Fiber 3 g
Sugars 3 g
Protein 1 g

Butternut Squash Recipe

Quick and Easy Butternut Squash Recipe

  • 1 green butternut squash, halved lengthwise and seeded
  • 1/2 stick Butter
  • 4 tablespoons light brown sugar


  1. Preheat the oven to 350 F.
  2. Cut the butter into pats, then place equally on each squash half. Sprinkle the brown sugar slowly over the butter and the orange portions of the squash.
  3. Bake in the oven until fork can go in the flesh easily.

Butternut Squash Side Effects

There is no known side effect of eating butternut squash by normal people.

Related Fruits and Vegetables Articles:

Apples Health Benefits Cauliflower Health Benefits Pumpkin Health Benefits
Broccoli Health Benefits Sweet Potatoes Health Benefits

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