Butternut Squash (Frozen, Cooked, Blended with Salt) – Nutritional Information
Butternut squash is a rich, nutrient-packed winter vegetable that provides a delightful addition to your meals, particularly when frozen and cooked for convenience. This particular preparation, where the squash is blended with a hint of salt, makes it easy to incorporate into a variety of dishes. Below, we delve into the nutritional profile of this squash, ensuring you know exactly what benefits it offers.
Ingredients Table
| Ingredient | Amount per Serving |
|---|---|
| Energy (Calories) | 39.0 kcal |
| Protein | 1.23 g |
| Total Fat | 0.07 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 10.04 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 19.0 mg |
| Iron | 0.58 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 14.0 mg |
| Potassium | 133.0 mg |
| Sodium | 238.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.036 mg |
| Manganese | 0.173 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 3.5 mg |
| Thiamin (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.039 mg |
| Niacin (Vitamin B3) | 0.464 mg |
| Vitamin B6 | 0.069 mg |
| Folate (Vitamin B9) | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 167.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Butternut squash, in its frozen and cooked form, is naturally free from major allergens. It contains no gluten, dairy, or nuts, making it a safe and versatile ingredient for those with common food sensitivities or allergies. However, always check the product packaging for any added ingredients or cross-contamination risks, especially if it’s pre-packaged or pre-cooked.
Dietary Preferences
- Vegetarian: Butternut squash is an excellent choice for vegetarians, as it contains no animal products.
- Vegan: Completely plant-based, this squash is perfect for vegan diets.
- Gluten-Free: Safe for those following a gluten-free diet.
- Low Fat: At only 0.07 grams of total fat per serving, it is suitable for those watching their fat intake.
- Low Calorie: With just 39 calories per serving, it’s a great addition to weight-conscious meal plans.
- Diabetic-Friendly: While it does contain carbohydrates, the relatively low glycemic index of butternut squash makes it a good option for people managing diabetes when consumed in moderation.
Nutritional Highlights & Health Benefits
Butternut squash is a naturally nutrient-dense vegetable that delivers a wealth of vitamins and minerals. Here are some notable nutrients and their benefits:
- Vitamin A: With 167 mcg per serving, this vegetable is a significant source of vitamin A, supporting eye health, immune function, and skin integrity.
- Vitamin C: Offering 3.5 mg of vitamin C per serving, it contributes to immune health, skin elasticity, and collagen production.
- Potassium: This squash provides 133 mg of potassium, helping to regulate fluid balance, muscle function, and blood pressure.
- Magnesium and Phosphorus: These two minerals, present at 9 mg and 14 mg per serving, respectively, are essential for bone health and energy metabolism.
- Folate (Vitamin B9): With 16 mcg per serving, butternut squash is a good source of folate, a key vitamin for cell growth and tissue repair.
Practical Tips & Recipe Ideas
While this cooked and salted butternut squash is already prepared for ease of use, it can still be creatively integrated into a variety of dishes. Here are some ideas for using it in your kitchen:
- Pureed Soups: Combine it with vegetable broth, a dash of cinnamon, and a bit of cream for a rich and creamy soup. The natural sweetness of the squash pairs beautifully with warming spices.
- Side Dishes: Serve it alongside roasted meats or as part of a Thanksgiving meal. Simply reheat and toss with olive oil and herbs for a quick side dish.
- Smoothies: For a seasonal twist, blend it into your morning smoothie with some coconut milk, bananas, and a touch of maple syrup.
- Casseroles: Incorporate it into a savory casserole with ingredients like cheese, breadcrumbs, or a protein like turkey or chicken for a hearty meal.
Conclusion
Butternut squash, particularly in its frozen, cooked, and salted form, offers a wealth of health benefits packed into a low-calorie, nutrient-dense package. Whether you’re looking for a versatile side dish, a healthy addition to soups, or a nutritious component in casseroles, butternut squash fits easily into a variety of meal plans. With its rich vitamin A content, immune-boosting properties, and heart-healthy potassium, it’s a smart choice for a wide range of dietary needs.
For more delicious ideas and tips on how to incorporate butternut squash into your meals, be sure to check out our full collection of recipes on Love With Recipes.
