Super source
Sugars
4.06 g · 8% DV target
Butternut squash is a versatile winter squash with a sweet, nutty flavor and smooth, orange flesh that becomes creamy when cooked, making it suitable for both savory and sweet dishes.
Butternut squash is a significant source of carotenoids (pigments that the body can convert into vitamin A), which are linked to supporting immune function, heart health, and vision .12
As a high-fiber vegetable, it contains polysaccharide fibers like pectin (a soluble fiber that helps regulate digestion) which may assist in modulating insulin levels and blood sugar .128
This squash provides a variety of B vitamins, including B1, B2, B3, and B6, which are essential for energy metabolism and cellular function .3
Early research suggests that the calcium and mineral content in butternut squash may be particularly high compared to other winter squashes, though it may also contain more sodium than related varieties .3
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
4.06 g · 8% DV target
277 μg · 31% DV target
1.18 mg · 8% DV target
10.7 mg · 12% DV target
Whole, uncooked squash
Peeled and cubed, uncooked
Butternut squash has a low carbon footprint, with 28g CO2eq per 200g.
Butternut squash, a modern variety of winter squash, was developed in 1944 by Charles Leggett in Stow, Massachusetts, who crossed pumpkin and gooseneck squash varieties.