Frozen Butternut Squash (Unprepared)
Butternut squash, a beloved winter vegetable known for its rich flavor and smooth texture, is widely enjoyed for its versatility in both savory and sweet dishes. The frozen, unprepared variety retains the freshness and nutritional benefits of the fresh vegetable, offering convenience while maintaining high-quality nutrients. Perfect for use in soups, stews, casseroles, or even roasted as a side dish, frozen butternut squash is a pantry staple for many health-conscious cooks.
Nutritional Information
The following table outlines the nutritional profile of frozen butternut squash, offering a detailed breakdown of the key nutrients it provides per standard serving:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 57 kcal |
| Protein | 1.76 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 14.41 g |
| Fiber | 1.3 g |
| Sugars | 2.83 g |
| Calcium | 29 mg |
| Iron | 0.88 mg |
| Magnesium | 14 mg |
| Phosphorus | 22 mg |
| Potassium | 212 mg |
| Sodium | 2 mg |
| Zinc | 0.17 mg |
| Copper | 0.051 mg |
| Manganese | 0.248 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 6.2 mg |
| Thiamin (B1) | 0.09 mg |
| Riboflavin (B2) | 0.059 mg |
| Niacin (B3) | 0.74 mg |
| Vitamin B6 | 0.11 mg |
| Folate | 24 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 240 mcg |
| Vitamin E | 1.85 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Frozen butternut squash is naturally allergen-free, making it a safe and versatile ingredient for a wide range of dietary needs. There are no common allergens such as dairy, nuts, or gluten present in this vegetable. However, always check the product label to ensure there are no cross-contamination risks or additives that may trigger sensitivities.
Dietary Preferences
Frozen butternut squash is suitable for various dietary preferences and restrictions, including:
- Vegan: It is plant-based and contains no animal-derived ingredients.
- Gluten-Free: Naturally free from gluten, making it a safe option for those with gluten sensitivities or celiac disease.
- Low Fat: With only 0.1g of total fat per 100g, this vegetable is a low-fat choice for those looking to manage their fat intake.
- High in Fiber: Containing 1.3g of fiber per 100g, it supports digestive health and provides a satisfying, nutrient-dense addition to meals.
- Low in Sodium: At just 2mg per 100g, itโs a good option for those monitoring their sodium intake.
- Keto-Friendly: While relatively high in carbohydrates compared to other vegetables, it can still be included in moderation within low-carb and keto diets, particularly in smaller servings.
Health Benefits and Usage
Butternut squash is packed with nutrients, offering a healthy balance of vitamins, minerals, and antioxidants. Itโs a particularly rich source of Vitamin A, an essential nutrient for eye health, immune function, and skin health. The Vitamin C content supports immune system health and helps protect against oxidative stress. Additionally, the potassium in butternut squash aids in regulating blood pressure, making it heart-healthy.
The squash’s naturally sweet taste and creamy texture make it an ideal ingredient for both savory and sweet dishes. You can roast it with spices, add it to soups, blend it into purees, or even use it in baked goods such as muffins or pies. Because it is frozen and unprepared, you have the flexibility to cook it in a variety of ways, from steaming to sautรฉing or roasting.
Conclusion
Frozen butternut squash is a nutritious, versatile, and convenient ingredient that can enhance a variety of dishes. With its impressive nutrient profile, including high levels of Vitamin A and potassium, it offers significant health benefits while fitting into numerous dietary preferences. Whether you are making a comforting soup, preparing a vegetable medley, or experimenting with new baked goods, frozen butternut squash is a pantry must-have that ensures you can enjoy this seasonal vegetable year-round.
