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This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Squash Nutritional Information (per 100g)

Water: 89.8 g
Calories: 34 kcal
Protein: 1 g
Carbohydrate: 8.6 g
Dietary fiber: 1.5 g
Sugars: 2.2 g
Fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 12.3 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.5 mg
Vitamin B6: 0.2 mg
Vitamin B9: 24 μg
Vitamin A: 68 μg
Vitamin E: 0.1 mg
Vitamin K: 1.1 μg
Calcium: 28 mg
Iron: 0.6 mg
Magnesium: 14 mg
Phosphorus: 23 mg
Potassium: 350 mg
Sodium: 4 mg
Zinc: 0.2 mg

Winter squash, a broad term for many varieties of the gourd family (such as butternut squash), is a hearty and robust vegetable, perfect for dishes such as stews and casseroles.

A good source of complex carbohydrates, in addition to a fairly good nutritional profile, winter squash benefits from the presence of cucurbitacins that give it anti-inflammatory and anti-cancer effects. A warming and comforting winter treat, winter squashes are great for ensuring you get the benefits of fresh, healthy vegetables all year round.

It has some nutritional benefits; 100g of raw winter squash contains 15% of your daily value of vitamin C, 12% DV of vitamin B6, 9% DV of vitamin A, and 7% DV of potassium. 100g of winter squash is not a vast amount by any means, and that 100g contains a mere 34 calories.

Deficiencies in these essential nutrients could lead to poor wound healing and tissue formation, poor immune response, poor long term eye health and an increased risk of cardiovascular diseases, so it’s important to make sure that you get the required amounts. Winter squash is a low-calorie and satisfying way of avoiding these deficiencies.

Winter squash is a potent anti-inflammatory, a potential defence against cancer, and may help to regulate blood sugar levels. Many of these health benefits come down to compounds found exclusively in gourd vegetables called cucurbitacins.

With proven anti-inflammatory and cancer fighting benefits, cucurbitacins are a powerful tool in the fight for your health. The anti-inflammatory benefits are significant, as the inflammatory response, while essential, can lead to a number of diseases if there is too much inflammation. Some of these, like rheumatoid arthritis and atherosclerosis, are extremely serious, so anti-inflammatory foods are great for keeping your body in balance.

Also, the anti-cancer benefits of cucurbitacins should not be overlooked, specifically with regards to pancreatic cancer and lung cancer. It goes without saying that any food that reduces your risk of serious illness is a powerful tool for your health!

Winter squash also has one other major potential health benefit, and that is blood sugar regulation, which is of course especially important for anyone with diabetes.