Winter Hubbard Squash (Raw) – Nutritional Information and Benefits
Winter Hubbard squash, a variety of winter squash, offers a mild, sweet flavor and a smooth texture when cooked. It’s highly versatile in the kitchen, whether used in soups, roasted, or pureed into sauces or pies. Here’s a detailed look at its nutritional profile and health benefits when consumed raw.
Ingredients Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 40 kcal |
| Protein | 2.0 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.103 g |
| Carbohydrates | 8.7 g |
| Fiber | 3.9 g |
| Sugars | 3.95 g |
| Calcium | 14.0 mg |
| Iron | 0.4 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 21.0 mg |
| Potassium | 320.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.13 mg |
| Copper | 0.064 mcg |
| Manganese | 0.179 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 11.0 mg |
| Thiamine (B1) | 0.07 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.154 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 68.0 mcg |
| Vitamin E | 0.16 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Winter Hubbard squash is naturally gluten-free, dairy-free, and free from common allergens like peanuts, soy, and tree nuts. However, as with any ingredient, it’s crucial to ensure it hasn’t been cross-contaminated with allergens during storage or processing.
Dietary Preferences
Winter Hubbard squash is an excellent option for a variety of dietary needs, including:
- Vegetarian & Vegan: Naturally plant-based, it fits perfectly into vegetarian and vegan diets.
- Gluten-Free: A great choice for those with gluten sensitivities or celiac disease.
- Low-Carb/Low-Sugar: Though relatively high in carbohydrates, the high fiber content helps moderate its glycemic impact, making it a suitable option for low-carb or diabetic-friendly diets in moderation.
- Low-Calorie: With just 40 calories per 100g, this squash can be a great addition to a calorie-conscious meal plan.
Nutritional Benefits of Winter Hubbard Squash
Winter Hubbard squash is not only flavorful but also offers a range of health benefits, making it a highly nutritious addition to your diet:
- Rich in Fiber: With 3.9g of fiber per 100g, this squash supports digestive health, helps regulate blood sugar levels, and promotes feelings of fullness.
- High in Potassium: At 320mg of potassium per 100g, it aids in maintaining healthy blood pressure and supports cardiovascular health.
- Good Source of Vitamin A: Providing 68 mcg of Vitamin A, Winter Hubbard squash supports eye health, immune function, and skin integrity.
- Packed with Vitamin C: With 11 mg of Vitamin C, this squash helps bolster your immune system and supports collagen production for healthy skin and joints.
- Mineral-Rich: A good source of essential minerals such as magnesium (19mg), phosphorus (21mg), and calcium (14mg), this squash helps maintain bone health, energy production, and muscle function.
- Antioxidant Properties: The small amount of Vitamin E (0.16 mg) and other micronutrients provide antioxidant protection, helping to fight oxidative stress in the body.
How to Use Winter Hubbard Squash in Your Kitchen
Winter Hubbard squash can be prepared in a variety of ways to complement both sweet and savory dishes:
- Roasted: Simply cut the squash into wedges, drizzle with olive oil, and season with salt and pepper before roasting at 400°F for 30-40 minutes until tender.
- Soups & Stews: This squash’s creamy texture makes it ideal for blending into soups and stews. Try pairing it with onions, garlic, and a touch of ginger for a warming winter dish.
- Purees & Sauces: Puree the cooked squash and use it as a base for sauces, dips, or as a filling for pies and casseroles.
- Baked Goods: Incorporate it into cakes, muffins, and breads for added moisture and a subtle sweetness.
Conclusion
Winter Hubbard squash is a nutritional powerhouse, offering a range of vitamins, minerals, and antioxidants while being low in calories and high in fiber. Whether enjoyed roasted, pureed, or in soups, this squash is versatile, nutrient-dense, and a perfect addition to a healthy, balanced diet. Be sure to incorporate it into your meals for its impressive health benefits and delightful taste.
