Butternut Squash – A Culinary Gem with High Nutritional Value

A vegetable as delicious as it is complete – suitable for all diets

We’ve previously spoken about the many benefits of eating butternut squash – even its seeds – but now it’s time to take a closer look at its nutritional profile, to encourage you even more to include it in your meals.

While nutritional values may vary slightly depending on the variety of squash, the differences are minimal. Here, we’ll refer to the average values per 100 grams of raw, unprocessed squash.

Did you know that nearly 90% of squash is water?

This makes it an incredibly low-calorie food: 100 grams of squash contains just 32 kcal. Although it does contain carbohydrates – which can vary depending on the sweetness of the fruit – they usually range from 4 to 8 grams, which is still a low amount. Squash is also an excellent source of fibre, making it very filling. Add to this the fact that it is low in both sugars and fats, and you’ll see why it’s a great choice for anyone looking after their figure.

But that’s not all – squash is packed with nutrients, vitamins, and minerals that are highly beneficial for the body, along with excellent antioxidant and anti-inflammatory properties.

Rich in Potassium

One of its most notable minerals is potassium, providing 450 mg per 100 grams. Potassium is essential for the proper functioning of the nervous system, muscles, and tissues, as well as helping to maintain normal blood pressure.

A Great Source of Vitamins A and C

Squash contains 707 mcg of vitamin A and 12 mg of vitamin C per 100 grams.
Its high vitamin A content comes from beta-carotene, which contributes to:
• normal iron metabolism
• the maintenance of mucous membranes, skin, and vision
• the normal function of the immune system
• the process of cell differentiation
Being rich in vitamin C also helps with:
• the production of collagen, which supports blood vessels, bones, cartilage, gums, and teeth
• energy metabolism
• protection of cells against oxidative stress
• reducing tiredness and fatigue
• and increasing iron absorption, among many other benefits

Whether you’re looking for a food to support weight management or simply want to enjoy its many health benefits, we encourage you to give butternut squash a try – because not only is it good for you, it’s also absolutely delicious!