What you’ll learn:
- Butternut squash is a nutrient powerhouse, providing 457% of the recommended dietary allowance (RDA) of vitamin A in just one cup.
- This versatile vegetable is high in fiber, potassium, and antioxidants, which support key functions like heart health, digestion, and immunity.
- Butternut squash can be enjoyed in various dishes, from soups to salads, while fitting into balanced diets, gluten-free, and some lower-carb diets.
Butternut squash is a nutritional powerhouse that deserves a spot on your plate year-round. Just one cup of cooked butternut squash delivers 457% of the recommended dietary allowance (RDA*) of vitamin A and packs nutrients that support heart health, digestion, and immune function.
Beyond its nutritional value, butternut squash shines in its culinary versatility. Its natural sweetness and creamy texture make it a perfect addition to both savory and sweet dishes. From roasting and pureeing for soups to spiralizing as a pasta alternative or even incorporating it into baked goods, there’s no shortage of ways to enjoy this vegetable. Whether you’re meal prepping for the week or creating a show-stopping dish for guests, butternut squash can elevate your cooking while nourishing your body.
Butternut squash is one of many delicious, nutrient-dense options that can support your wellness journey. Let’s explore what makes this humble squash a standout addition to a healthy, balanced diet and some Noom-approved tips for using it just about everywhere.
*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group.
Butternut squash nutrition facts
Butternut squash has an impressive mix of vitamins, minerals, and fiber that can add a healthy spin to almost any dish. Here’s a snapshot of what just one cup of cooked butternut squash can deliver:
| Nutrient | Amount per 1 cup (205 g) |
|---|---|
| Vitamin A | 1140 µg (micrograms) (457% RDA) |
| Vitamin C | 31 mg (34% RDA) |
| Fiber | 6.56 g (26% RDA) |
| Potassium | 582 mg (12% RDA) |
| Magnesium | 59.4 mg (15% RDA) |
| Vitamin E | 2.64 mg (18% RDA) |
| Calcium | 84 mg (8% RDA) |
| Iron | 1.23 mg (7% RDA) |
| Folate | 39 µg (10% RDA) |
| Vitamin B6 | 0.254 mg (15% RDA) |
| Manganese | 0.353 mg (15% RDA) |
Health benefits of butternut squash
Butternut squash is a wonderful addition to any meal and contains nutrients that support heart health, immunity, digestion, and more.
Here are some ways this nutrient-packed golden veggie may benefit your body:
- Aid in weight management: At just 82 calories per cup and almost 7 grams of fiber, Butternut squash can keep you full without sacrificing flavor. It’s also a low caloric density food that gets the “green” designation in Noom’s color system.
- Keep your gut happy: Its good dose of fiber can support digestion and prevent constipation.
- Support heart health: Butternut squash is packed with potassium (even more than a banana!), which plays a key role in managing blood pressure and supporting heart health. Some studies suggest that higher potassium intake may be linked to a significantly lower risk of stroke and also a slight reduction in the risk of cardiovascular disease.
- Boosts antioxidants: The antioxidants in butternut squash, including beta-carotene and vitamin C, may help protect your cells from damage. This may lower your risk of certain chronic diseases.
- Support bone health: Butternut squash contains minerals like calcium, manganese, and magnesium, which can support strong bones.
- Supports eye health. Butternut squash is rich in beta-carotene, a precursor to vitamin A, which is essential for maintaining eye health and promoting overall eye function.
Remember to pair butternut squash with other nutritious foods and regular physical activity for a well-rounded approach to health.
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Tips for cooking with butternut squash
Butternut squash can bring flavor, nutrition, and variety to your meals. Here are some simple, fun ways to prepare this tasty veggie:
- Roast it: This method brings out the natural sweetness and creates a caramelized exterior that melts in your mouth. The simplest way is to carefully peel the squash, scoop out the seeds, and cut the squash into cubes. Toss the cubes with olive oil, a little salt, and your favorite herbs, then roast at 400°F for about 25-30 minutes.
- Purée it: Puréed butternut squash turns super silky. It’s the perfect base for a soup or to sneak a veggie into casseroles, like mac and cheese. Steam or boil cubed butternut squash until fork-tender, then blend it into a smooth purée.
- Spiralize it: Use a spiralizer to turn butternut squash into noodles. Sauté the “noodles” lightly with a teaspoon of olive oil for a low-carb or gluten-free pasta alternative.
- Mash it: Incorporate mashed butternut squash into your gluten-free baking for added moisture and nutrients.
The next time you’re at the grocery store, grab a butternut squash and try one of these methods. Your taste buds (and your body) will thank you!
Healthy butternut squash recipes
Whether you’re looking for a comforting soup, a hearty main course, or a simple side dish, there’s a healthy recipe to suit your taste. Below, you’ll find a mix of delicious options to try. The bold recipes are from the Noom app, so if you’re a Noom user, just search for the name in the app to get started! The rest are linked to their sources, making it easy to find a recipe you’ll love. Let’s get cooking!
Breakfast
While including squash in breakfast probably doesn’t immediately come to mind, consider using it anywhere you’d use potato or sweet potato. Keep in mind that it has a subtle sweetness!
Recipes to try:
- Butternut Squash Breakfast Hash (213 cal)
- Paleo Butternut Squash Breakfast Bowl (337 cal)
Lunch
Butternut squash is perfect in a soothing soup, tossed over a salad, or included in a grain bowl. These recipes can easily be prepped the night before and portioned for a quick lunch.
Recipes to try:
- Butternut Squash Bisque (232 cal)
- Butternut Squash Salad (378 cal)
- Roasted Butternut Squash Couscous Bowls (675 cal)
- Winter-Vegetable Chili (467 cal)
Dinner
While dinner is likely where you’re most comfortable with butternut squash, you might not be using it in all the ways you can. It enhances the sweetness and adds a creamy texture to a variety of warming recipes.
Recipes to try:
- Butternut Squash and Black Bean Skillet Dinner (268 cal)
- Risotto with Squash and Pistachios (241 cal)
- Roasted Vegetable Rotini (409 cal)
- Spiced Squash, Spinach, and Lentil Soup (308 cal)
- Fruity Veggie Curry (375 cal)
- Stuffed Butternut Squash with Beef & Kale (518 cal)
- Pizza with Butternut Squash, Spinach, and Fontina (533 cal)
- Dijon Chicken with Roasted Broccoli and Butternut Squash (326 cal)
Sides
Don’t forget the sides! Butternut squash is great as an occasional alternative to potatoes and other starchy side dishes.
- Butternut Squash Macaroni and Cheese (323 cal)
- Hasselback Butternut Squash (400 cal)
- Roasted Butternut Squash (139 cal)
- Roast Vegetable Tikka (251 cal)
- Mashed Butternut Squash (163 cal)
How to select and store butternut squash
Choosing and storing butternut squash the right way ensures you get the best flavor, texture, and nutrition out of this versatile veggie. When selecting butternut squash, look for one with a matte, tan skin—shiny skin can indicate it was picked too early. The squash should feel heavy for its size, and the skin should be free of deep cuts, bruises, or soft spots. A slightly green stem is a good sign it’s fresh.
Once you’ve brought your squash home, store it in a cool, dry place, like a pantry. Whole butternut squash can last for up to two months if stored properly. If you plan to prep ahead, peeling and dicing the squash into cubes can save you time later. Store the cubed pieces in an airtight container in the fridge for up to five days or freeze them for longer storage. Portioning it out ahead of time means you’ll always have some ready for soups, roasts, or quick sautés or purées—perfect for busy days!
Embrace the health benefits of butternut squash
Butternut squash is a delicious and versatile vegetable that’s packed with nutrients your body will thank you for. This golden delight might keep your eyes sharp, keep digestion smooth, and may support your immune system.
Adding butternut squash to your meals is more than just eating; it’s investing in your long-term health. At Noom, we make exploring new foods easy, helping you nourish your body while enjoying every bite. For more inspiration, check out our recipe feature to discover thousands of delicious, nutrient-packed recipes that fit seamlessly into your lifestyle. Interested in starting your wellness journey with Noom? Answer a few quick questions to begin!
