Technically a fruit but often treated as a vegetable, butternut squash is easily recognizable for its crooked, oblong shape — which is why it’s sometimes referred to as crookneck pumpkin. It’s bright orange like pumpkin and sweet potato, and it kind of tastes like them, too. Butternut squash has a mild but nutty flavor with a slight sweetness, so it can be used in sweet and savory recipes.
A vibrant look and a delightful flavor aren’t the only features that make butternut squash a hit in the kitchen, this fruit also has an impressive nutritional profile. “Butternut squash is low in calories yet dense in nutrients like potassium, fiber, vitamin C, and vitamin A,” says Jamie Lee McIntyre, RDN, who’s based on the East Coast. “Butternut squash can be julienned, spiralized, cubed, and mashed, making it versatile in dishes like soups, pilafs, salads, sides, pasta, and more.” Or you can roast chopped butternut squash on a sheet pan in the oven for a hearty side dish.
Butternut squash is in season during the fall and winter months, which is why it’s considered a winter squash, but canned and frozen varieties are typically available year-round. It’s no wonder registered dietitians are fans of butternut squash: It’s pleasant to eat, rich in nutrients, 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 packs a good amount of potassium, as data from the U.S. Department of Agriculture (USDA) suggests. This nutrient is key to a heart-healthy diet, especially if lowering blood pressure is one of your health goals.
Nearly half of U.S. adults have high blood pressure, per the Centers for Disease Control and Prevention (CDC). Because high blood pressure could damage your heart and increase your risk of heart disease, don’t ignore your numbers if they’re outside the healthy range indicated by the CDC. One contributor to high blood pressure is a high-sodium diet. As the agency notes, sodium is common in processed foods like crackers, potato chips, and cookies, to make them more palatable. In the case of high blood pressure, an electrolyte in sodium causes blood vessels to constrict over time.
The good news is that potassium-rich foods can help relax them. Potassium has been shown to have blood pressure-lowering effects, according to a meta-analysis published in 2020 in the Journal of the American Heart Association.
“One cup of cooked butternut squash provides almost 20 percent of the daily value of potassium,” says Jenna Volpe, RDN, who is based in Austin, Texas. “Eating butternut squash on a regular basis (a few times a week) could help to significantly boost potassium in the diet, naturally supporting more balanced blood pressure.”
2. Butternut Squash May Play a Role in Preventing Eye Diseases
Butternut squash has a bright orange hue you can’t miss, and it’s all thanks to the presence of beta-carotene. The pigment not only gives the fruit its color but also acts as a source of antioxidants, which help fend off free radicals to prevent damage and disease. In many ways, beta-carotene is excellent for your eyes.
“Carotenoids found in orange fruits and vegetables, like beta-carotene in butternut squash, help promote eye and vision health and assist in preventing eye-related diseases,” says McIntyre.
According to one review, consuming beta-carotene, along with other nutrients, has protective effects against eye diseases and macular degeneration. Researchers also found that the antioxidant helps protect the body against inflammation, an infamous marker of disease risk.
3. Butternut Squash Is Rich in Gut-Friendly Fiber
Meeting your nutritional needs isn’t always an easy feat, but if there’s one nutrient that Americans aren’t giving enough attention, 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 recommends 28 to 34 grams of fiber a day, depending on age and sex, and eating more fruits and vegetables is usually the answer to getting more roughage.
With almost 7 grams of fiber per cooked cup, a serving of butternut squash makes a significant dent in your daily fiber intake. This has a variety of potential health benefits related to heart health, gut motility, 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,” Volpe says. “Fiber also helps reduce the glycemic index of a meal, serving to regulate blood sugar after eating. This encourages sustained energy levels because it prevents a quick spike and crash in blood sugar and insulin levels.”
4. Butternut Squash Can Support a Healthy Immune System
Although it’s certainly potent, beta-carotene isn’t the only antioxidant in butternut squash. It’s also a rich source of vitamins A, C, and E. These nutrients collectively lend a helping hand to your immune system and its ability to fight off outside invaders.
“Butternut squash is loaded with antioxidants — specifically vitamins A and C, as well as beta-carotene,” McIntyre says. “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 the immune-boosting vitamin: Without it, the body is at greater 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 present 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 ward off disease. Specifically, its antioxidant and anti-inflammatory properties give it a lot of disease-preventing potential, particularly against certain types of cancer, heart-related problems, and other diseases, per one review.
“Diets rich in antioxidants like beta-carotene may help enhance our natural immune response and reduce the incidence of certain types of cancer, due to their tendency to reduce cell oxidation,” says Volpe. While antioxidants aren’t considered methods of primary cancer prevention, the National Cancer Institute deems them helpful in preventing free radical damage that is associated with cancer development.
Antioxidants don’t just come in handy for immune health and disease prevention, they’re also good for your skin. “Beta-carotene helps maintain healthy skin, in that its antioxidant properties help combat oxidation (cell damage from free radicals, which is a primary cause of aging) at the cellular level,” Volpe explains.
6. Butternut Squash May Have Beneficial Effects on Diabetes Treatment and Prevention
Food provides a nice joyride for your tastebuds, but its purpose goes beyond that. When you eat, your body converts food into energy as carbs are broken down into sugar. For many of us, blood sugar levels aren’t something that need to be strictly monitored, but that isn’t the case for people with diabetes. About 1 in 10 Americans have diabetes, mostly type 2, per the CDC, and the chronic condition can be serious.
While there is no cure for type 2 diabetes, this disease can be prevented or put in remission to some degree. One way to do it is by making healthy lifestyle changes, such as eating a well-balanced diet. That’s where butternut squash comes in. It has some anti-diabetes properties, research suggests.
There’s a misconception that carbohydrates like butternut squash aren’t recommended on a diabetes-friendly diet, but certain carbs are actually encouraged in moderation and as part of a broader diabetes-friendly diet. The American Diabetes Association recommends filling one-quarter of your plate with quality carbohydrate-containing foods that are rich in fiber and vitamins, and butternut squash certainly makes the cut.
7. Butternut Squash Can Help You Maintain a Healthy Weight
When it comes to weight loss, improving your health outcomes 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 at greater risk of health complications like diabetes, stroke, heart disease, hypertension, and more. Reaching 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, as you’re able to fill up on volume for a low cost of calories,” says McIntyre. Butternut squash is low in calories and fat yet rich in fiber and essential nutrients. The fiber helps you stay fuller for longer, but it also promotes weight loss, according to one study.
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