Winter Squash (All Varieties, Cooked or Baked with Salt) – Nutritional Information
Winter squash, a versatile and nutritious vegetable, is a great addition to any meal. Whether baked, roasted, or cooked in a variety of ways, this vegetable offers numerous health benefits and can complement a range of dishes. The following provides the nutritional breakdown for winter squash, focusing on its macronutrient and micronutrient content, as well as its overall health benefits.
Nutritional Information Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 37.0 kcal |
| Protein | 0.89 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 8.85 g |
| Fiber | 2.8 g |
| Sugar | 3.3 g |
| Calcium | 22.0 mg |
| Iron | 0.44 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 19.0 mg |
| Potassium | 241.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.082 mg |
| Manganese | 0.187 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 9.6 mg |
| Thiamin (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.067 mg |
| Niacin (Vitamin B3) | 0.495 mg |
| Vitamin B6 | 0.161 mg |
| Folate | 20.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 261.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Winter squash is naturally free from common allergens such as gluten, dairy, and nuts. However, as with any food, individuals with known food allergies should exercise caution and check for cross-contamination if purchasing pre-packaged or processed versions of this vegetable.
Dietary Preferences
Winter squash is suitable for a variety of dietary preferences, including:
- Vegan: It contains no animal-derived ingredients.
- Vegetarian: Ideal for vegetarian diets due to its plant-based nature.
- Gluten-Free: Naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.
- Low Fat: With a low fat content, it’s a heart-healthy choice.
- Low Sodium: It is naturally low in sodium, making it suitable for individuals on low-sodium diets.
- Low Calorie: It is a great option for those watching their calorie intake.
Health Benefits of Winter Squash
Winter squash is rich in dietary fiber, which can support digestion and promote gut health. It is also an excellent source of vitamin A in the form of beta-carotene, which is essential for maintaining good vision and healthy skin. The presence of vitamin C boosts the immune system, while potassium plays a crucial role in regulating blood pressure.
The squash also contains several essential minerals, such as magnesium and iron, which are important for maintaining overall health, supporting metabolic function, and reducing the risk of anemia.
In addition to being rich in nutrients, winter squash is low in fat and calories, making it a great option for those seeking to maintain or lose weight. Its naturally sweet flavor, especially when roasted or baked, makes it a perfect complement to savory dishes or even desserts.
Cooking Tips
When preparing winter squash, you can bake, roast, or even steam it. To make a simple baked winter squash, cut the squash in half, scoop out the seeds, and bake it with a sprinkle of salt for flavor. This preparation allows the natural sweetness of the squash to shine. It pairs wonderfully with roasted meats, grains, or can be enjoyed on its own as a healthy side dish.
For a more adventurous recipe, try mashing or pureeing the squash for soups, casseroles, or pies. The naturally creamy texture makes it an excellent base for vegetarian soups or as a filling in baked goods.
Conclusion
Winter squash is a low-calorie, nutrient-dense vegetable that can easily be incorporated into a variety of dishes. Whether you’re looking to add more fiber and vitamins to your diet or simply enjoy its naturally sweet flavor, winter squash offers numerous health benefits and is a versatile ingredient in any kitchen.
