Butternut Squash (Raw) – Nutritional Information & Health Benefits
Butternut squash, a sweet, creamy-textured winter vegetable, offers an array of nutrients packed with flavor. Known for its rich, orange flesh and smooth, bell-shaped appearance, this squash is a versatile ingredient in soups, casseroles, and purees. Whether roasted, steamed, or even enjoyed raw in salads, butternut squash provides not only a delightful taste but also essential vitamins and minerals that support overall health.
Ingredients and Nutritional Information (Per 100g of Raw Butternut Squash)
| Nutrient | Amount |
|---|---|
| Energy | 45 kcal |
| Protein | 1.0 g |
| Fat | 0.1 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 11.69 g |
| Fiber | 2.0 g |
| Sugar | 2.2 g |
| Calcium | 48.0 mg |
| Iron | 0.7 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 33.0 mg |
| Potassium | 352.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.15 mg |
| Copper | 0.072 mg |
| Manganese | 0.202 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 21.0 mg |
| Thiamin (Vitamin B1) | 0.1 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 1.2 mg |
| Vitamin B6 | 0.154 mg |
| Folate (Vitamin B9) | 27.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 532.0 mcg |
| Vitamin E | 1.44 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Butternut squash is naturally free of common allergens such as gluten, dairy, nuts, and soy. It is a safe option for most people, including those with dietary restrictions or sensitivities. However, always consult a healthcare provider if you are concerned about specific allergens or have food sensitivities.
Dietary Preferences
- Vegan-Friendly: Butternut squash is plant-based, making it an excellent option for vegan and vegetarian diets.
- Gluten-Free: Ideal for those following a gluten-free lifestyle, this squash can be used in a variety of dishes without worry.
- Low-Calorie: At just 45 kcal per 100 grams, butternut squash is a light addition to any meal, suitable for those monitoring calorie intake.
- High in Fiber: With 2 grams of fiber per 100 grams, it supports healthy digestion and provides a feeling of fullness.
- Rich in Vitamin A: Butternut squash is packed with beta-carotene, which converts to Vitamin A in the body, promoting eye health, skin vitality, and immune function.
Health Benefits of Butternut Squash
Butternut squash is not only delicious but also highly nutritious. Its impressive vitamin content, especially Vitamin A and Vitamin C, supports immune health and skin health. The high potassium content helps maintain healthy blood pressure, while magnesium and phosphorus contribute to strong bones. The presence of manganese further supports antioxidant defense and metabolic processes.
The fiber content in butternut squash also aids in digestive health by promoting regular bowel movements, reducing the risk of constipation, and helping to manage cholesterol levels. Furthermore, its natural sweetness, combined with a low glycemic index, makes it a favorable option for those managing blood sugar levels.
How to Enjoy Butternut Squash
Butternut squash is incredibly versatile and can be prepared in various ways:
- Roasted: Toss cubes of butternut squash with olive oil, salt, and pepper, then roast them in the oven for a caramelized, sweet flavor.
- Soup: Puree roasted squash to make a creamy, comforting soup, perfect for cold weather months.
- Salads: Thinly slice raw butternut squash to add a crunchy, sweet texture to salads.
- Mashed: Cook and mash butternut squash with butter or olive oil for a healthy side dish.
- Baked Goods: Incorporate mashed squash into cakes, muffins, or bread for a naturally sweet addition.
Conclusion
Butternut squash is a nutrient-dense food that provides significant amounts of vitamins, minerals, and antioxidants, all while being low in calories and high in dietary fiber. It’s a versatile ingredient that can be incorporated into a wide variety of dishes, making it a perfect addition to any meal. Whether you enjoy it roasted, pureed, or raw, this winter squash can enhance the flavor and nutritional value of your meals.
By incorporating more butternut squash into your diet, you can enjoy its health benefits and delightful taste, all while supporting a balanced, wholesome diet.
