Apples for the Teacher

Butternut Squash Nutrition Facts


Butternut squash is one of the most popular fall/winter squash vegetables.  Butternuts are annual long trailing vines. This squash is usually cultivated under warmer climates of South and Central American regions for their edible fruits, flowers and seeds.

Butternut squash composes of many vital poly-phenolic anti-oxidants. Butternuts are very low in calories; 100g provides just 45 calories. They contain no saturated fats or cholesterol; however, they are a rich source of dietary fiber and phyto nutrients. Squash is one of the most common vegetables that is often recommended by dieticians in cholesterol controlling and weight reduction programs. 

Butternut squash has more vitamin A than a pumpkin. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of the skin. It is also an essential vitamin for optimum eye-sight. There is research that suggests that natural foods rich in vitamin A help the body protect against lung and oral cavity cancers.

Butternut squash has plenty of natural polyphenolic flavonoid compounds like a and b carotenes and lutein. These compounds convert into vitamin A inside the body and deliver the same protective functions of vitamin A on the body.

These squash are rich in B-complex group of vitamins like folate, riboflavin, niacin vitamin B6, thiamin, and pantothenic acid.
Butternut squash has a similar mineral profile as that in pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium and phosphorus.

Butternut squash seeds are a good source of dietary fiber and mono-unsaturated fatty acids that benefit heart health. In addition, they are rich in protein, minerals, and numerous health benefitting vitamins. The seeds are an excellent source of the amino acid tryptophan which converts to healthy benefitting GABA neuro-chemical in the human brain