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Butternut Squash Health Benefits and More

Butternut Squash Is Good For…

Eating as a side dish cubed or mashed, as a soup, as an addition to baked goods, as a stuffed main dish. Try mixing butternut squash with other vegetables, grains, pasta, or quinoa.

Nutrition Composition of Butternut Squash

Butternut squash is high in fiber, phytonutrients, antioxidants, carotenoids (especially beta-carotene), vitamin A, vitamin C, vitamin B6, folate, potassium, magnesium, and manganese.

Nutrition Facts for 1 Cup

Calories: 1 cup 82
Total Fat: 0 g 0%
  Saturated Fat: 0 g 0%
   Trans Fat: ~
Cholesterol: 0g 0%
Sodium: 492 mg 20%
Total Carbohydrate: 22 g 7%
  Dietary Fiber: 0%
  Sugars: 4 g
Protein: 1.8g 4%
Vitamin A 22869 IU 457%
Vitamin C 31.0 mg 52%
Vitamin D ~ ~
Vitamin E 2.6 mg 13 %
Vitamin K 2.1 mcg 3%
Thiamin 0.1 mg 10%
Riboflavin 0.0 mg 2%
Niacin 2.0 mg 10%
Vitamin B6 0.3 mg 13%
Folate 38.9 mcg 10%
Vitamin B12 0.0 mcg 0%
Pantothenic Acid 0.7 mg 7%
Choline ~
Betaine ~
Calcium 84.0 mg 8%
Iron 1.2 mg 7%
Magnesium 59.4 mg 15%
Phosphorus 55.4 mg 6%
Potassium 582 mg 17%
Sodium 492 mg 20%
Zinc 0.3 mg 2%
Copper 0.1 mg 7%
Manganese 0.4 mg 18%
Selenium 1.0 mcg 1%
Fluoride ~
Glycemic Load 8

Natural Remedies and Prevention with Butternut Squash

The high fiber content if butternut squash is a prebiotic that supports healthy bacteria in the gut and promotes regularity. High fiber helps to manage blood sugar, reduce inflammation and diseases associated with inflammation (cancer, cardiovascular disease, diabetes, obesity), and increased immune function. Beta-carotene, that the body turns into vitamin A, helps prevent colon cancer and asthma and helps maintain healthy eyes, hair, and skin, as it boosts immunity along with vitamin C. Its potassium content helps maintain a healthy blood pressure and overall health.

Things You Didn’t Know About Fruit

Technically, butternut squash is a fruit as its seeds are inside. This is true of all members of the gourd family, which includes winter squash, pumpkins, cucumbers, and melons. Butternut squash is the most widely grown winter squash in the United States.

How to Store Butternut Squash So It Lasts Longer

Do not store whole butternut squash in the refrigerator. Store in a cool, dry, place for 1-3 months.

How to Pick Good Fruit

Choose firm, unblemished squash with a matte finish. Avoid shiny skin; it is a sign that it was picked too early.


Squash Ginger Soup from Healing the Body


  • 1-2 tbsp organic extra virgin coconut oil
  • 1 acorn or butternut squash, skinned and chopped
  • 2 medium carrots, chopped
  • 2 medium onions, chopped
  • 2 celery sticks, chopped
  • 3 cloves of garlic, minced
  • Large piece of ginger root (3 inches long)
  • Water to cover
  • Sea salt to taste


In a large pot…

  • Sauté carrots, onions, celery, and garlic in coconut oil
  • Add squash and ginger
  • Cover with water
  • Simmer for 30 minutes
  • Puree and adjust water to desired consistency
  • Add sea salt and simmer for 10 more minutes
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