A close-up of roasted butternut squash slices

Top 5 health benefits of butternut squash

Rich in fibre, vitamins and minerals, this bright orange vegetable is health-giving. Registered nutritionist Nicola Shubrook tells us more.

What is butternut squash?

Technically, a fruit, butternut squash is a type of winter squash that grows on a vine. It is long and oval in shape with a bell-bottom, yellow-orange, hard outer skin covering the inner orange flesh and seeds.

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Discover our full range of health benefit guides and check out some of our favourite healthy butternut squash recipes, including butternut & cinnamon oats and butternut biryani with cucumber raita.

Nutritional benefits of butternut squash

An 80g (baked) serving contains:

  • 26Kcal/110KJ
  • 0.7g protein
  • 0.1g fat
  • 5.9g carbohydrate
  • 1.5g fibre
  • 224mg potassium
  • 12mg vitamin C

What are the 5 top health benefits of butternut squash?

1. May support eye health

Research has shown that phytonutrients, such as zeaxanthin and lutein, may help to protect eye health, and butternut squash contains both of these carotenoids. Beta-carotene, which we convert to vitamin A, also plays a role in eye health and healthy cell renewal, and diets that are high in brightly coloured fruits and vegetables, including butternut squash, are rich sources.

2. May support the immune system

Beta-carotene also helps to support the natural function of the immune system, along with vitamin A which can help to prevent infections.

3. May support bone health

There is some evidence to suggest that a varied diet rich in fruits and vegetables may reduce the risk of osteoporosis. A 2016 study found that diets high in vegetables, as well as those containing beta-carotene, vitamin C, zinc and sodium, were positively associated with healthy bone mass in postmenopausal women. All of these nutrients are found in butternut squash, making it a bone-loving vegetable.

4. May support digestion

Just 100g of butternut squash (baked) contains around 2g of fibre, which is 7% of the recommended intake of fibre for adults. There is strong evidence that fibre is associated with a reduced risk of heart disease, bowel cancer and type 2 diabetes, but it can also help digestion and prevent constipation.

5. May support weight management

Butternut squash is low in calories, high in fibre and has a comforting sweet flavour which may help manage appetite.

Is butternut squash safe for everyone?

Butternut squash is nutrient dense and a healthy food for the majority of us. However, those medicated with beta blockers or ACE inhibitors may be advised to minimise their intake of potassium-rich foods, including butternut squash.

An allergy to butternut squash is rare, but there have been some reports that contact dermatitis may occur.

If you are concerned or have queries please consult your GP or registered dietician for guidance.

Butternut squash recipes

Spiced lentil & butternut squash soup
Butternut squash, sausage, spinach & mushroom pasta bake
Soup maker butternut squash soup
Coconut cashew & butternut squash curry
Stuffed butternut squash


This article was reviewed on 23 February 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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