Butternut Squash
Butternut Squash: Nutrition Facts and Health Benefits
Butternut squash (Cucurbita moschata) is a winter squash with a tan-coloured rind and deep orange flesh, known for its sweet, nutty flavour that intensifies on roasting. Native to the Americas, it is widely cultivated and eaten across Europe, North America, Australasia, and Africa, where it is sometimes referred to simply as butternut pumpkin. It is available year-round in most markets and is one of the most popular and versatile squash varieties in global cooking.
Nutritional Value of Butternut Squash
Butternut squash is low in calories — approximately 45 kcal per 100 g — and provides around 2 g of dietary fibre. Its outstanding nutritional characteristic is its exceptionally high content of beta-carotene, the orange pigment that the body converts to vitamin A. A 100 g serving of butternut squash provides a very significant proportion of the daily recommended intake of vitamin A. It is also a meaningful source of vitamin C, potassium, vitamin B6, folate, and magnesium. Its natural sugar content is relatively higher than most vegetables, which contributes to its sweetness and its tendency to caramelise when roasted.
Health Benefits of Butternut Squash
The beta-carotene and vitamin A in butternut squash are important for eye health — specifically for maintaining good vision in low light — as well as for immune function and skin integrity. Vitamin C supports immune defence, collagen synthesis, and antioxidant protection. The potassium content contributes to healthy blood pressure regulation. Beta-carotene and other carotenoids function as antioxidants, protecting cells from oxidative stress. The fibre in butternut squash supports digestive health and sustained energy release. Research consistently associates regular consumption of carotenoid-rich vegetables with a reduced risk of certain chronic diseases.
How to Select and Store Butternut Squash
Choose butternut squash with a firm, smooth, blemish-free rind. The skin should be a uniform tan colour without green patches, which indicate under-ripeness. The squash should feel heavy for its size. Whole butternut squash has excellent keeping qualities — it can be stored in a cool, dry, ventilated place for up to three months. Once cut, wrap in cling film and refrigerate, using within five days. Cooked butternut squash freezes very well.
How to Use Butternut Squash
Butternut squash is most commonly roasted, which concentrates its sweetness and produces caramelised edges. It is also widely used in soups, purees, risottos, curries, pasta dishes, and as a vegetarian filling. The seeds can be roasted as a snack. It pairs well with sage, nutmeg, cinnamon, chilli, feta, and goat's cheese.
Micronutrients (per 100g, boiled)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 0.13 mg | 1% |
| Calcium | 21 mg | 3% |
| Magnesium | 6 mg | 2% |
| Potassium | 147 mg | 4% |
| Sodium | Tr (trace) | . |
| Chloride | 30 mg | 1% |
| Phosphorus | 19 mg | 3% |
| Zinc | 0.09 mg | 1% |
| Copper | 0.04 mg | 3% |
| Manganese | 0.05 mg | 4% |
| Iodine | 1.6 ug | 1% |
| Selenium | Tr (trace) | . |
| Vitamins | ||
| Vitamin A | 75 ug | 11% |
| Vitamin C | 1 mg | 3% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | 0.7 mg | 18% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.01 mg | 1% |
| Vitamin B3 (niacin) | 0.6 mg | 4% |
| Vitamin B5 (pantothenic acid) | 0.16 mg | 2% |
| Vitamin B6 | 0.03 mg | 2% |
| Vitamin B7 (biotin) | 0.56 ug | 0% |
| Vitamin B9 (folate) | 6 ug | 3% |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 13-643 (matched record: "Squash, butternut, boiled in unsalted water"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
A source of by content (per 100g): Vitamin E (18%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.