Butternut Squash (Baked, with Salt) – Nutritional Information and Benefits
Butternut squash is a versatile and nutrient-dense vegetable that offers a wealth of health benefits, particularly when prepared through baking, which enhances its natural flavors. When cooked and seasoned with a dash of salt, this sweet, golden squash becomes a comforting side dish that is not only delicious but also packed with vitamins, minerals, and fiber.
Nutritional Breakdown
Here is the detailed nutritional profile of a 100g serving of baked butternut squash with salt:
| Nutrient | Amount |
|---|---|
| Energy | 40 kcal |
| Protein | 0.9 g |
| Fat | 0.09 g |
| Saturated Fat | 0.02 g |
| Carbohydrates | 10.49 g |
| Fiber | 3.2 g |
| Sugar | 1.97 g |
| Calcium | 41 mg |
| Iron | 0.6 mg |
| Magnesium | 29 mg |
| Phosphorus | 27 mg |
| Potassium | 284 mg |
| Sodium | 240 mg |
| Zinc | 0.13 mg |
| Copper | 0.065 mcg |
| Manganese | 0.172 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 15.1 mg |
| Thiamin (B1) | 0.072 mg |
| Riboflavin (B2) | 0.017 mg |
| Niacin (B3) | 0.969 mg |
| Vitamin B6 | 0.124 mg |
| Folate | 19 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 558 mcg |
| Vitamin E | 1.29 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Butternut Squash
Butternut squash is an excellent source of essential nutrients, including vitamins A and C, which are important for supporting your immune system and promoting skin health. The high vitamin A content, in particular, helps maintain good vision and skin health, while the presence of vitamin C contributes to collagen formation and antioxidant protection.
Rich in dietary fiber, this squash helps support digestive health by promoting regular bowel movements and helping to maintain gut microbiota balance. The fiber content also contributes to feelings of fullness, which can aid in weight management by preventing overeating.
Butternut squash is also a great source of minerals like potassium and magnesium, which are important for regulating blood pressure and maintaining healthy muscle function. These nutrients, in combination with its relatively low sodium content, make it an excellent choice for heart health.
Furthermore, butternut squash contains a modest amount of iron and zinc, which are essential for red blood cell production and immune function, respectively. The squash is also a good source of folate, which is important for cell growth and development, making it a beneficial food for pregnant women or anyone looking to maintain optimal health.
Dietary Preferences & Allergen Information
Butternut squash is naturally gluten-free, making it an excellent choice for individuals with celiac disease or those following a gluten-free diet. It is also free from common allergens such as dairy, nuts, and soy, which makes it a suitable option for people with food allergies or sensitivities.
This vegetable is vegan and vegetarian-friendly, as well as being appropriate for anyone following a paleo or whole-foods diet. Additionally, it is low in calories and fat, making it a great option for those looking to maintain a healthy weight or reduce their fat intake.
Serving Suggestions & Tips
When preparing baked butternut squash, consider pairing it with a variety of herbs and spices to enhance its flavor. While a simple sprinkling of salt can bring out the natural sweetness of the squash, you might also try adding a bit of black pepper, cinnamon, or even a drizzle of olive oil for added richness.
For a more savory option, roast it with garlic, thyme, or rosemary, which will complement the sweet and nutty undertones of the squash. Butternut squash can also be mashed or pureed and used as a base for soups, sauces, or dips. Try mixing it with quinoa or brown rice for a nutritious, fiber-packed side dish or salad.
The squash’s high potassium content makes it a great option to balance out the effects of higher-sodium foods, such as processed meats or salty snacks. Incorporating it into your meals can help support heart health while adding a delicious and filling element to your dishes.
Conclusion
Butternut squash, especially when baked with a hint of salt, is a delightful and nutritious addition to any meal. It is rich in essential vitamins and minerals, including vitamin A, vitamin C, and potassium, while also providing a healthy dose of dietary fiber. Whether you’re looking to boost your immune system, support your digestive health, or simply enjoy a tasty and filling dish, baked butternut squash is an excellent choice. Versatile, healthy, and easy to prepare, it can be served in a variety of ways, making it a great addition to any diet.
