Butternut squash contains essential vitamins, minerals, and antioxidants. It adds flavor to meals while being low in calories and high in fiber.

Butternut squash, or Cucurbita moschata, is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor. It contains a range of vitamins, minerals, fiber, and antioxidants.

While many people consider it to be a vegetable, butternut squash is technically a fruit. It has many culinary uses and adds greatly to many sweet and savory recipes.

Read on to learn more about the possible nutrition and health benefits of butternut squash.

Butternut squash is low in calories but loaded with important nutrients.

The following are present in 100 grams (g) of raw butternut squash:

  • Calories: 48 calories
  • Carbohydrates: 10.5 g
  • Protein: 1.15 g
  • Fiber: 2 g
  • Vitamin C: 7.6 milligrams (mg)
  • Folate (B9): 55 micrograms (µg)
  • Magnesium: 15 mg
  • Potassium: 329 mg
  • Manganese: 0.075 mg
  • Calcium: 22 mg
  • Iron: 0.21 mg

Butternut squash is an excellent source of many vitamins and minerals.

It’s also a source of carotenoids — including beta-carotene — which are plant pigments that give butternut squash its bright color.

These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A.

Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function. Additionally, it’s vital for fetal growth and development in pregnant people.

Both vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals.

This winter squash is also packed with B vitamins — including folate — which your body needs for energy and red blood cell formation.

It also contains magnesium and potassium, which are important for bone health.

Butternut squash is a source of powerful antioxidants, including vitamin C and beta-carotene.

Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic conditions.

Cancer

Research has shown that diets high in certain antioxidants present in butternut squash — such as carotenoid antioxidants and vitamin C — may help reduce your risk of certain cancers.

Some research suggests that Cucurbita moschata, of which butternut squash is a variety, could help protect against cancers such as melanoma and leukemia. However, more research is necessary.

Heart disease

Yellow and orange vegetables and fruits — including butternut squash — are heart healthy foods.

The antioxidants in these brightly colored vegetables can have a positive impact on heart health.

A 2016 study in 2,445 people demonstrated that heart disease risk fell by 23% for every additional daily serving of yellow-orange vegetables.

More research can help better understand the possible benefits of butternut squash on heart health.

Speak with a registered dietitian for more information about heart healthy foods.

Brain health

Certain dietary practices, such as eating more antioxidant-rich foods, may protect against mental decline.

A 2021 study found that high levels of carotenoids from vegetables, including yellow and orange vegetables, were associated with lower cognitive decline in participants over the age of 65 years.

More research is necessary to better understand the possible benefits of butternut squash and other coloured fruits and vegetables on cognitive function.

Weight loss or management

Butternut squash is a source of fiber.

A 2023 study found that those who consumed a plant-based diet rich in fiber were more likely to lose weight compared with those who consumed less fiber.

Adding butternut squash to your meals is a good way of boosting your fiber intake.

Butternut squash is a versatile ingredient that pairs well with a wide array of flavors.

Here are a few ideas for incorporating butternut squash into both sweet and savory dishes:

  • Cut butternut squash into cubes and roast with olive oil, salt, and pepper for a quick, tasty side dish.
  • Swap potatoes with butternut squash when making homemade fries.
  • Top salads with roasted butternut squash for a boost of fiber.
  • Add pureed butternut squash to baked goods, such as bread and muffins.
  • Use butternut squash puree and coconut milk to make a creamy, dairy-free soup.
  • Toss chunks of butternut squash into hearty stews.
  • Make a vegetarian chili by combining beans, spices, tomato sauce, and butternut squash.
  • Stuff cooked butternut squash halves with your favorite mixture of grains, veggies, and cheese for a vegetarian dinner.
  • Add cooked butternut squash to pasta dishes or use it pureed as a pasta sauce.
  • Mash cooked butternut squash with salt, milk, and cinnamon for a creamy side dish.
  • Eat roasted butternut squash alongside eggs for a hearty breakfast.
  • Use pureed butternut squash in place of pumpkin when making pies or tarts.
  • Add caramelized butternut squash to quiches and frittatas.
  • Use butternut squash in place of potato in curries.
  • Shave thin slices of raw butternut squash onto salads for a unique taste and texture.
  • Experiment in your kitchen by trying out butternut squash in place of other starchy vegetables, such as potato, pumpkin, or sweet potato.

Butternut squash is a source of important vitamins, minerals, and disease-fighting antioxidants.

This low-calorie, fiber-rich winter squash may help with weight management, support brain health, and help protect against heart conditions.

Butternut squash is versatile and easy to add to a variety of dishes. A registered dietitian can provide more information about how to consume butternut squash and what health benefits it can provide.