Technically a fruit but often considered a vegetable, butternut squash is easily recognized by its crooked, oval shape — which is why it’s sometimes referred to as a crookneck squash. They are bright orange like pumpkins and sweet potatoes, and taste just like them. Butternut squash has a mild but spicy flavor with a hint of sweetness, so it can be used in both sweet and savory recipes.
Vibrant appearance and interesting taste are not the only characteristics that make butternut squash popular in the kitchen, this fruit also has an impressive nutritional profile. “Butternut squash is low in calories but packed with nutrients like potassium, fiber, vitamin C and vitamin A,” says East Coast-based Jamie Lee McIntyre, RDN. “Butternut squash can be chopped, twisted, cubed and mashed, making it versatile in dishes like soups, pilafs, salads, sides, pastas and more.” Or you can roast chopped butternut squash on a pan in the oven for a tasty side dish.
Butternut squash is in season during fall and winter, which is why it’s considered a winter squash, but canned and frozen varieties are usually available year-round. It’s no wonder registered dietitians are fans of butternut squash: It’s delicious, nutrient-dense and full of potential health benefits. Here are seven to consider.
1. Butternut Squash May Help Lower Blood Pressure
You’ve probably heard that bananas are a rich source of potassium, but they’re not your only option. Butternut squash contains a good amount of potassium, as suggested by data from the US Department of Agriculture (USDA). These nutrients are key to a heart-healthy diet, especially if lowering blood pressure is one of your health goals.
Nearly half of US adults have high blood pressure, according to the Centers for Disease Control and Prevention (CDC). Because high blood pressure can damage your heart and increase your risk of heart disease, don’t ignore your number if it’s outside the healthy range indicated by the CDC. One of the contributors to high blood pressure is a high sodium diet. As the agency notes, sodium is common in processed foods such as crackers, potato chips and cookies, to make them tastier. In the case of high blood pressure, electrolytes in sodium cause blood vessels to narrow over time.
The good news is that potassium-rich foods can help relieve them. Potassium has been shown to have a blood pressure-lowering effect, according to a meta-analysis published in 2020 in Journal of the American Heart Association.
“One cup of cooked butternut squash provides nearly 20 percent of the daily value of potassium,” says Jenna Volpe, RDN, who is based in Austin, Texas. “Eating butternut squash regularly (several times a week) can help significantly increase potassium in the diet, naturally supporting more balanced blood pressure.”
2. Butternut Squash May Play a Role in Preventing Eye Disease
Butternut squash has a bright orange color that you can’t miss, and it’s all thanks to the presence of beta-carotene. Pigments not only give the fruit its color but also act as a source of antioxidants, which help fight free radicals to prevent damage and disease. In many ways, beta-carotene is very good for your eyes.
“Carotenoids found in orange fruits and vegetables, such as beta-carotene in butternut squash, help promote eye and vision health and help prevent eye-related diseases,” says McIntyre.
According to one review, beta-carotene intake, along with other nutrients, has a protective effect against eye disease and macular degeneration. Researchers have also found that antioxidants help protect the body from inflammation, a well-known marker of disease risk.
3. Butternut Squash is Rich in Gut-Friendly Fiber
Meeting your nutritional needs isn’t easy, but if there’s one nutrient that Americans don’t pay enough attention to, it’s fiber. In fact, an estimated 95 percent of Americans don’t get enough fiber. The USDA’s 2020–2025 Dietary Guidelines for Americans recommend 28 to 34 grams of fiber per day, depending on age and gender, and eating more fruits and vegetables is usually the answer to getting more fiber.
With nearly 7 grams of fiber per cooked cup, a serving of butternut squash packs a punch in your daily fiber intake. This has a variety of potential health benefits related to heart health, bowel movements, and blood sugar levels, says McIntyre.
“The fiber in butternut squash helps remove ‘bad’ cholesterol from the blood and adds bulk to stool, making it easier to digest,” says Volpe. “Fiber also helps reduce the glycemic index of food, working to control blood sugar after a meal. This promotes sustained energy levels as it prevents rapid spikes and drops in blood sugar and insulin levels.”
4. Butternut Squash May Support a Healthy Immune System
Although it’s certainly powerful, beta-carotene isn’t the only antioxidant in butternut squash. It is also a rich source of vitamins A, C and E. These nutrients collectively help your immune system and its ability to fight off external invaders.
“Butternut squash is loaded with antioxidants — particularly vitamins A and C, as well as beta-carotene,” says McIntyre. “These antioxidants fight free radical damage in the body and support the immune system.”
During cold and flu season, you might reach for vitamin C-rich foods like oranges and strawberries, and now you can add butternut squash to the list. There’s a reason why vitamin C is known as an immune-boosting vitamin: Without it, the body is more at risk of infection, according to one review.
5. Butternut Squash Is a Good Source of Antioxidants
The National Library of Medicine defines antioxidants as substances that prevent or delay cell damage. Examples include beta-carotene, lutein, and vitamins A, C and E, all of which are found in butternut squash. Making antioxidant-rich foods like butternut squash a staple in your diet can help support your health in many ways.
Beta-carotene, one of the antioxidants in butternut squash, supports the body’s ability to fight disease. In particular, its antioxidant and anti-inflammatory properties provide a lot of disease-preventing potential, especially against certain types of cancer, heart-related problems and other diseases, per a review.
“A diet rich in antioxidants such as beta-carotene can help boost our natural immune response and reduce the incidence of certain types of cancer, due to its tendency to reduce cell oxidation,” Volpe said. Although antioxidants are not considered a primary cancer prevention method, the National Cancer Institute considers them helpful in preventing free radical damage associated with cancer development.
Antioxidants are not only useful for immune health and disease prevention, they are also good for your skin. “Beta-carotene helps maintain healthy skin, as its antioxidant properties help fight oxidation (cell damage from free radicals, which is the main cause of aging) at the cellular level,” explains Volpe.
6. Butternut Squash May Have Beneficial Effects on the Treatment and Prevention of Diabetes
Food provides great pleasure for your taste buds, but its purpose goes beyond that. When you eat, your body converts food into energy because carbohydrates are broken down into sugar. For most of us, blood sugar levels aren’t something that needs to be closely monitored, but that’s not the case for people with diabetes. About 1 in 10 Americans has diabetes, mostly type 2, according to the CDC, and the chronic condition can be serious.
Although there is no cure for type 2 diabetes, the disease can be prevented or put into remission to some extent. One way to do this is by making healthy lifestyle changes, such as eating a balanced diet. That’s where butternut squash comes in. It has some anti-diabetic properties, studies suggest.
There is a misconception that carbohydrates such as butternut squash are not recommended on a diabetes-friendly diet, but certain carbohydrates are actually encouraged in moderation and as part of a broader diabetes-friendly diet. The American Diabetes Association recommends filling a quarter of your plate with foods containing quality carbohydrates that are rich in fiber and vitamins, and butternut squash certainly does the trick.
7. Butternut Squash Can Help You Maintain a Healthy Weight
When it comes to weight loss, improving your health results is a pretty good motivator. According to the National Institute of Diabetes and Digestive and Kidney Diseases, individuals who are overweight or have obesity are more at risk of health complications such as diabetes, stroke, heart disease, hypertension and more. Achieving and maintaining a healthy weight can start with what’s on your plate.
“Fiber- and nutrient-rich foods like butternut squash contribute to weight management and hunger control, because you can fill up on volume for a low caloric cost,” says McIntyre. Butternut squash is low in calories and fat but rich in fiber and essential nutrients. Fiber helps you stay full longer, but it also promotes weight loss, according to one study.
