Squash, winter

Serving: 1.00 cup (205g, 76 cal)

Squash, winter

Key Nutrients

Nutrient Amount DV% Rating
vitamin A 535.36 mcg RAE 59% Excellent
vitamin C 19.68 mg 26% Very Good
fiber 5.74 g 21% Very Good
vitamin B6 0.33 mg 19% Very Good
copper 0.13 mg 14% Very Good
manganese 0.38 mg 17% Very Good
vitamin B2 0.14 mg 11% Good
potassium 494.05 mg 11% Good
folate 41 mcg 10% Good
vitamin K 9.02 mcg 10% Good
pantothenic acid 0.48 mg 10% Good
omega-3 fats 0.19 g 8% Good
magnesium 65.6 mg 16% Good
vitamin B3 1.01 mg 6% Good
tryptophan 0.03 g 9.4% Good
omega 3 fatty acids 0.19 g 7.9% Good

vitamin A

Excellent
535.36 mcg RAE 59% DV

vitamin C

Very Good
19.68 mg 26% DV

fiber

Very Good
5.74 g 21% DV

vitamin B6

Very Good
0.33 mg 19% DV

copper

Very Good
0.13 mg 14% DV

manganese

Very Good
0.38 mg 17% DV

vitamin B2

Good
0.14 mg 11% DV

potassium

Good
494.05 mg 11% DV

folate

Good
41 mcg 10% DV

vitamin K

Good
9.02 mcg 10% DV

pantothenic acid

Good
0.48 mg 10% DV

omega-3 fats

Good
0.19 g 8% DV

magnesium

Good
65.6 mg 16% DV

vitamin B3

Good
1.01 mg 6% DV

tryptophan

Good
0.03 g 9.4% DV

omega 3 fatty acids

Good
0.19 g 7.9% DV

View full nutrient profile →

About Squash, winter

What’s new and beneficial about winter squash

  • Many people may consider winter squash to be a starchy, high-carb vegetable and not much more. In one very limited respect, this way of thinking about winter squash is correct. One cup of cubed and cooked winter squash (our website serving size) contains 18 grams of carbohydrates, and these carbs account for about 95% of the calories that we get from this vegetable! However, it would be wrong to conclude that this high-carb aspect of winter squash is its primary feature, or that its high-carb nature is a problematic part of its nutritional profile. Despite its high-carb nature, winter squash has recently been shown to help steady the release of sugar inside of our digestive tract after being eaten, and to lessen our overall glycemic response to meals. These findings also match up with studies on the glycemic index (GI) of winter squash. On our website, we report a GI value for winter squash of 51. This value qualifies winter squash as a low-GI vegetable, since the cut-off for low-GI is usually set at 55. In short, despite its high-carb content, winter squash is a vegetable that provides us with health support, including support in the area of sugar metabolism following a meal.
  • The vivid orange flesh of many winter squash varieties is due to their amazing concentration of carotenoids. Among these carotenoids are beta-carotene, alpha-carotene, and other carotenoids that can be converted into active forms of vitamin A (retinoids). At WHF, winter squash actually makes its way into our Top 10 sources of vitamin A due to its carotenoid richness! In fact, among all 100 of our WHF, only sweet potato, carrot, and the green leafy vegetables surpass winter squash in terms of their total carotenoid content. It’s worth noting here that for larger and thicker-skinned winter squashes, many people prefer to peel the outer skin due to its potential toughness. (Depending on the specific variety of winter squash and its degree of maturity, however, the outer peel may become reasonably soft if the squash is baked, and may can provide a great nutrient boost if left intact.) Even if winter squashes are peeled, however, they can provide us with great carotenoid richness since their flesh is typically a concentrated source of carotenoids.
  • While we are on the subject of carotenoids, it is important to recognize just how diverse the carotenoids in winter squashes truly are. Alongside of beta-carotene and alpha-carotene, recent studies have confirmed the presence of the following carotenoids in different varieties of winter squash: auroxanthin, beta-cryptoxanthin, flavoxanthin, luteoxanthin, neoxanthin, neurosporene, phytofluene, taraxanthin, violaxanthin, and zeaxanthin. That’s a dozen different carotenoids in winter squashes! Each of these winter squash carotenoids has been shown to have antioxidant properties—even though researchers continue to explore different roles for these different winter squash carotenoids in different body systems.
  • Recent studies have paid special attention to the unique pectin content of winter squash. Pectin is a type of fiber naturally found in many fruits and vegetables. (Many people are familiar with pectin as a pre-packaged ingredient that is used to help thicken jams and jellies. However, even this pre-packaged form of pectin typically comes from fruit, especially apples.) The pectin in winter squash makes an important contribution to its fiber content and is one of the reasons that this vegetable achieves a fiber ranking of “very good” in our WHF rating system. Pectin in winter squash also helps explain its low GI value and the ability of winter squash to help regulate release of sugar into our digestive tract following a meal. Scientists have linked these health benefits with the unique structure of pectin, and especially its galacturonans. It’s also worth noting in this regard that pectin intake has been associated with greater feelings of satiety following intake of pectin-rich foods. While we haven’t seen studies specific to winter squash in this regard, we would fully expect the findings for winter squash to be very similar to the findings for other pectin-rich foods.
  • Based on recent studies, you can feel good about storing winter squash over a fairly extended period of time. In several studies, researchers have observed actual increases in carotenoid content in the fleshy portion of winter squash following long-term storage of about 6 months. It’s not yet clear how this increase takes place. Carotenoids may migrate from the outer areas of the winter squash into the flesh, and enzyme activity may also be involved in synthesis of new carotenoids. In either case, longer-term storage of winter squash is not something you need to avoid, provided it is done properly. In most studies, storage in a steady temperature range of 50-68°F (10-20°C) provides an optimal condition—which means that you’ll want to store your winter squash somewhere outside of the refrigerator. (However, once cut into sections or cubes, you’ll want to refrigerate and use within a period of several days.)

Nutritional profile

One cup (205g) at 76 calories provides vitamin A (59% DV), vitamin C (26% DV), fiber (21% DV), vitamin B6 (19% DV), copper (19% DV), manganese (17% DV), vitamin B2 (11% DV), potassium (11% DV), folate (10% DV), vitamin K (10% DV), pantothenic acid (10% DV). Smaller but measurable amounts of tryptophan (9.4% DV), omega-3 fats (8% DV), omega 3 fatty acids (7.9% DV), magnesium (6% DV), vitamin B3 (6% DV) round out the profile. When you think about winter squash and its rich orange and yellow flesh tones, think carotenoids! Most winter squash varieties have amazing carotenoid-richness. Twelve different carotenoids have been well-studied in winter squash, including, of course, beta-carotene. The seeds of winter squash can also provide is with a valuable amount of vitamin E.

Individual concerns

Winter squash is not a commonly allergenic food, is not known to contain measurable amounts of oxalates or purines and is also not included in the Environmental Working Group’s 2010 report “Shopper’s Guide to Pesticides” as one of the 12 foods most frequently containing pesticide residues.

A sharp, heavy chef's knife makes quick work of dense vegetables. The Wüsthof Classic 8" Chef's Knife is forged from a single piece of steel and holds its edge.

Recipes with Squash, winter

Full Nutrient Profile

View detailed nutritional breakdown →

Related Articles

References

  1. Bahado-Singh PS, Wheatley AO et al. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006. https://doi.org/10.1079/bjn20061792
  2. Bahramsoltani R, Farzaei MH, Abdolghaffari AH, et al. Evaluation of phytochemicals, antioxidant and burn wound healing activities of Cucurbita moschata Duchesne fruit peel. Iran J Basic Med Sci. 2017 Jul;20(7):798-805. https://doi.org/10.22038/ijbms.2017.9015
  3. Buchanan AL, Kolb LN, and Hooks CRR. Can winter cover crops influence weed density and diversity in a reduced tillage vegetable system? Crop Protection, Volume 90, December 2016, pages 9-16. https://doi.org/10.3389/fpls.2017.02069
  4. Choi H, Eo H, Park K et al. A water-soluble extract from Cucurbita moschata shows anti-obesity effects by controlling lipid metabolism in a high fat diet-induced obesity mouse model. Biochem Biophys Res Commun. 2007 Aug 3;359(3):419-25. Epub 2007 May 25. Erratum in: Biochem Biophys Res Commun. 2008 Feb 1;366(1):269. 2007. https://doi.org/10.1016/j.bbrc.2007.05.107
  5. Conti S, Villari G, Amico E, et al. Effects of production system and transplanting time on yield, quality and antioxidant content of organic winter squash (Cucurbita moschata Duch.) Scientia Horticulturae, Volume 183, 12 February 2015, pages 136-143. https://doi.org/10.1016/j.scienta.2014.12.003
  6. Geisler M. (2014). Squash. Agricultural Marketing Resource Center, Iowa State University, Ames, IO. In conjunction with the U.S. Department of Agriculture (USDA) Rural Development Program. https://doi.org/10.1016/j.neuroimage.2005.01.013
  7. Jacobo-Valenzuela NB, Marostica-Junior R, Zazueta-Morales JdJ, et al. Physicochemical, technological properties, and health-benefits of Cucurbita moschata Duchense vs. Cehualca: A ReviewReview Article Food Research International, Volume 44, Issue 9, November 2011, pages 2587-2593. https://doi.org/10.1016/j.foodres.2011.04.039
  8. Jaswir I, Shahidan N, Othman R, et al. Effects of season and storage period on accumulation of individual carotenoids in pumpkin flesh (Cucurbita moschata). J Oleo Sci. 2014;63(8):761-7. https://doi.org/10.5650/jos.ess13186
  9. Kates HR, Soltis PS, and Soltis DE. Evolutionary and domestication history of Cucurbita (pumpkin and squash) species inferred from 44 nuclear loci. Mol Phylogenet Evol. 2017 Jun;111:98-109. https://doi.org/10.1016/j.ympev.2017.03.002
  10. Kim HY, Nam SY, Yang SY, et al. Cucurbita moschata Duch. and its active component, β-carotene effectively promote the immune responses through the activation of splenocytes and macrophages. Immunopharmacol Immunotoxicol. 2016 Oct;38(5):319-26. https://doi.org/10.1080/08923973.2016.1202960
  11. Konopacka D, Seroczynska A, Korzeniewska A, et al. Studies on the usefulness of Cucurbita maxima for the production of ready-to-eat dried vegetable snacks with a high carotenoid content. LWT - Food Science and Technology, Volume 43, Issue 2, March 2010, pages 302-309. https://doi.org/10.1016/j.lwt.2009.08.012
  12. Nara K, Yamaguchi A, Maeda N et al. Antioxidative activity of water soluble polysaccharide in pumpkin fruits (Cucurbita maxima Duchesne). Biosci Biotechnol Biochem. 2009 Jun;73(6):1416-8. Epub 2009 Jun 7. 2009. https://doi.org/10.1271/bbb.80529
  13. Priori D, Valduga E, Villela JCB, et al. Characterization of bioactive compounds, antioxidant activity and minerals in landraces of pumpkin (Cucurbita moschata) cultivated in Southern Brazil. Food Science and Technology (Campinas), 2017, 37, 1, pages 33-40. https://doi.org/10.1590/1678-457x.05016
  14. Priyadarshani AM and Chandrika UG. Content and in-vitro accessibility of pro-vitamin A carotenoids from Sri Lankan cooked non-leafy vegetables and their estimated contribution to vitamin A requirement. Int J Food Sci Nutr. 2007 Dec;58(8):659-667. 2007. https://doi.org/10.1080/09637480701395580
  15. Ratnayake RM, Sims IM, Newman RH, et al. Effects of cooking on the cell walls (dietary fiber) of 'Scarlet Warren' winter squash ( Cucurbita maxima ) studied by polysaccharide linkage analysis and solid-state (13)C NMR. J Agric Food Chem. 2011 Jul 13;59 (13):7186-93. https://doi.org/10.1021/jf104784g
  16. Zaccari F, Cabrera MC, and Saadoun A. Foods. Glucose Content and In Vitro Bioaccessibility in Sweet Potato and Winter Squash Varieties during Storage. 2017 Jun 30;6(7).
  17. Zaccari F and Galietta G. alpha-Carotene and beta-Carotene Content in Raw and Cooked Pulp of Three Mature Stage Winter Squash "Type Butternut". Foods. 2015 Sep 18;4(3):477-486.
  18. Zhang X, Wang X, Chen N, et al. Pectin — accumulation during winter squash growth and differences among varieties. Scientia Horticulturae, Volume 179, 24 November 2014, pages 46-50. https://doi.org/10.1016/j.scienta.2014.09.010
  19. Bermudez OI, Ribaya-Mercado JD, Talegawkar SA et al. Hispanic and Non-Hispanic White Elders from Massachusetts Have Different Patterns of Carotenoid Intake and Plasma Concentrations. The Journal of Nutrition. Bethesda: Jun 2005. Vol. 135, Iss. 6; p. 1496-1502. 2005. https://doi.org/10.1093/jn/135.6.1496
  20. Cofield N, Schwab AP and Banks MK. Phytoremediation of polycyclic aromatic hydrocarbons in soil: part I. Dissipation of target contaminants. International Journal of Phytoremediation. Boca Raton: 2007. Vol. 9, Iss. 4-6; pg. 355-370. 2007. https://doi.org/10.1080/15226510701603858
  21. De Stefani E, Correa P, Boffetta P et al. Dietary patterns and risk of gastric cancer: a case-control study in Uruguay. Gastric Cancer. 2004;7(4):211-20. 2004. https://doi.org/10.1007/s10120-004-0295-2
  22. Duangjai A, Ingkaninan K and Limpeanchob N. Potential mechanisms of hypocholesterolaemic effect of Thai spices/dietary extracts. Nat Prod Res. 2010 Jul 8:1-12. [Epub ahead of print]. 2010. https://doi.org/10.1080/14786411003754249
  23. Fissore EN, Ponce NM, de Escalada Pla M et al. Characterization of acid-extracted pectin-enriched products obtained from red beet (Beta vulgaris L. var. conditiva) and butternut (Cucurbita moschata Duch ex Poiret). J Agric Food Chem. 2010 Mar 24;58(6):3793-800. 2010. https://doi.org/10.1021/jf903844b
  24. Jacobsen KL and Jordan CF. Effects of restorative agroecosystems on soil characteristics and plant production on a degraded soil in the Georgia Piedmont, USA. Renewable Agriculture and Food Systems. Cambridge: Sep 2009. Vol. 24, Iss. 3; p. 186-197. 2009. https://doi.org/10.1017/s1742170509002592
  25. Jayaprakasam B, Seeram NP and Nair MG. Anticancer and antiinflammatory activities of cucurbitacins from Cucurbita andreana. Cancer Lett. 2003 Jan 10;189(1):11-16. 2003. https://doi.org/10.1016/s0304-3835(02)00497-4
  26. Li FS, Xu J, Dou DQ et al. Structures of new phenolic glycosides from the seeds of Cucurbita moschata. Nat Prod Commun. 2009 Apr;4(4):511-2. 2009. https://doi.org/10.1177/1934578x0900400413
  27. Nosálová G, Prisenznáková L, Kostálová Z et al. Suppressive effect of pectic polysaccharides from Cucurbita pepo L. var. Styriaca on citric acid-induced cough reflex in guinea pigs. Fitoterapia. 2010 Nov 7. [Epub ahead of print]. 2010. https://doi.org/10.1016/j.fitote.2010.11.006
  28. Quanhong L, Caili F, Yukui R et al. Effects of protein-bound polysaccharide isolated from pumpkin on insulin in diabetic rats. Plant Foods Hum Nutr. 2005 Mar;60(1):13-16. 2005. https://doi.org/10.1007/s11130-005-2536-x
  29. Wang DC, Pan HY, Deng XM et al. Cucurbitane and hexanorcucurbitane glycosides from the fruits of Cucurbita pepo cv dayangua. J Asian Nat Prod Res. 2007 Sep-Dec;9(6-8):525-9. 2007. https://doi.org/10.1080/10286020600782538
  30. Xia T and Wang Q. D-chiro-inositol found in Cucurbita ficifolia (Cucurbitaceae) fruit extracts plays the hypoglycaemic role in streptozocin-diabetic rats. J Pharm Pharmacol. 2006 Nov;58(11):1527-32. 2006. https://doi.org/10.1211/jpp.58.10.0014
  31. Nosálová G, PrisenžÅ\x88áková L, Košťálová Z et al. Suppressive effect of pectic polysaccharides from Cucurbita pepo L. var. Styriaca on citric acid-induced cough reflex in guinea pigs. Fitoterapia. 2010 Nov 7. [Epub ahead of print]. 2010. https://doi.org/10.1016/j.fitote.2010.11.006