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What Are the Health Benefits of Butternut Squash?

Butternut squash is a nutritional powerhouse, packed with vitamins A and C, fiber, and potassium. Its rich antioxidant content can boost immunity, support vision health, and promote digestive wellness. With its low-calorie profile, it's also a weight-friendly choice. Curious about how to incorporate this versatile veggie into your diet? Discover delicious recipes and tips in the rest of our article.
Ray Hawk
Ray Hawk

The health benefits of butternut squash are focused on the vitamins that it contains and several key antioxidant compounds that can prevent cellular damage in the body from free radical oxygen molecules in the bloodstream. Like most popular squashes, butternut squash is also very low in calories, with 100 grams (3.5 ounces) containing only 45 calories, so it can be consumed in large portions without causing weight gain. It is also high in vitamin A with a 100 gram serving containing 67% of the US Department of Agriculture (USDA) recommended daily allowance for this vitamin. Typical antioxidant compounds present increase the benefits of butternut squash, which include poly-phenolic compounds which serve an anti-inflammatory role in the body, and carotenoids that promote cardiovascular health.

Butternut squash is a type of winter squash along with zucchini and gourds that is so closely-related to the pumpkin that it is called the butternut pumpkin in countries like Australia and New Zealand. The vitamins most strongly present in these types of squash include vitamin A and vitamin C, with large amounts of potassium and manganese minerals as well. Significant amounts of various B vitamins along with beneficial trace elements like copper, zinc, tryptophan, and omega-3 fatty acids are also present in butternut squash. Another one of the key health benefits of butternut squash that promotes a balanced diet is its high quantity of dietary fiber. Fiber, like vitamins, does not offer caloric benefits for the body, but instead serves as an important cleansing mechanism for the digestive tract.

Butternut squash soup.
Butternut squash soup.

The important benefits of butternut squash are centered around its antioxidant compounds such as the carotenoids, which can be quite uncommon in other fruits and vegetables. Vitamin A is a main antioxidant, but others that are present are more specifically categorized as poly-phenolic or carotenoid compounds such as cryptoxanthin-B, alpha- and beta-carotene, and lutein. Poly-phenolic chemicals are known to dilate blood vessels to aid in blood flow and heart function, which also serves an anti-inflammatory role for the skin. Carotenoids give butternut squash its yellow or orange color and can help to prevent cancer as well as improve eyesight and heart function.

Butternut squash is high in vitamin A and low in calories.
Butternut squash is high in vitamin A and low in calories.

Butternut squash dishes that preserve many of these compounds include salads, pureed soups, and steamed dishes where it is added to pasta. The benefits of butternut squash may be diminished with cooking, however, as this tends to break down many of the beneficial vitamins that it contains. Since it is low in fat, sodium, and calories, however, it is a good substitute for less healthy ingredients during cooking. It is also used around the world in a variety of foods from soups to breads.

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Discussion Comments


Orange fruits and vegetables like butternut squash are also delicious, and great by themselves or in various recipes, Talentryto. I especially love the rich, sweet flavor of butternut squash, and enjoy it by itself as a side or roasted with other vegetables.


My grandmother use to say that any orange-colored fruit or vegetable is good for you, and loaded with vitamins and minerals. When you one or more everyday, you also seem to get a healthy glow from the inside out because of all of nutritional value.

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    • Butternut squash soup.
      By: Studio DER
      Butternut squash soup.
    • Butternut squash is high in vitamin A and low in calories.
      By: Bill
      Butternut squash is high in vitamin A and low in calories.