Butternut Squash

Butternut Squash



Butternut Squash is a popular variety of winter squash. It is harvested in fall because it has a thick firm outer layer, and it can be stored for several months before being enjoyed later in winter. Butternut squash can be used as a staple ingredient in sweet and savory recipes: baked, boiled, or cooked in soups and stews are simple ways to prepare butternut squash. More creative ideas include pureeing the squash into a silky soup, roasting wedges to make fries, spiralizing it to make noodles, or adding the sweet puree into baked goods like muffins and loaves!



  • Is an excellent source of vitamin A and carotenoids which have shown to provide anti-cancer effects.
  • Is a source of potassium, an electrolyte important to maintain proper hydration, muscle function and help regulate blood pressure.
  • Provides potent antioxidant vitamins such as vitamin C and A, helping to boost the body’s ability to fight and prevent illness.


Nutritional Value of ½ cup (102 g) of Cooked Butternut Squash

  • 48 calories
  • 6 g carbohydrate
  • 1 g fibre
  • 1 g protein
  • 1 g fat
  • ~91% daily recommended intake of vitamin A
  • ~7% daily recommended intake of potassium


Did You Know

Although butternut squash is used as a vegetable, it is technically a fruit!