Butternut Squash Nutrition Breakdown - Carbs, Fiber, Vitamins

Butternut Squash Nutrition: Understanding Carbs and Other Beneficial Components

Butternut squash is a popular winter squash lauded for its sweet, nutty flavor and smooth, creamy texture when cooked. Beyond tasting great, this vegetable boasts an impressive nutrient profile including beneficial carbs, vitamins, minerals and antioxidants.

Breaking Down Butternut Squash Macronutrients

Weighing in at just 82 calories per cup, butternut squash delivers notable amounts of carbohydrates, fiber, vitamins and minerals with minimal fat and protein.

Carbohydrates

A 1 cup serving of butternut squash cubes contains about 20 grams carbohydrate, making it a high-carb vegetable. The majority come from starch and sugar while a small percentage is from fiber.

Fiber

Butternut squash is an excellent source of fiber, providing 7 grams per cup. Most of this comes from insoluble fiber like cellulose and hemicellulose rather than soluble.

Sugars

In addition to starch, butternut squash has a high natural sugar content. A cup serving has over 4 grams, most of which is sucrose and small amounts of glucose and fructose.

Fat and Protein

There are virtually no grams of fat or protein in butternut squash. What little exists provides negligible nutritional value.

Vitamins and Minerals

This winter squash is loaded with immunity boosting vitamins and important minerals.

Vitamin A

Butternut squash is exceptionally high in pro-vitamin A carotenoids such as beta-carotene. Just 1 cup offers over 700% DV making it one of the richest plant-based sources.

Vitamin C

With 28% DV per cup butternut squash holds more vitamin C than an orange. This key nutrient acts as a powerful antioxidant in the body.

B Vitamins

Butternut squash provides moderate amounts of B vitamins including folate, niacin, riboflavin, and pantothenic acid vital for energy and neural function.

Manganese

Each cup of butternut squash contains over 20% DV manganese, an essential trace mineral necessary for healthy bones, metabolism, and brain health.

Potassium

With 15% DV per cup, butternut squash assists fluid balance, nerve signaling, muscular contraction and controlling blood pressure.

Other Beneficial Phytonutrients

Additionally, research shows butternut squash contains various advantageous phytonutrients.

Phenolic Compounds

Butternut squash has high levels of phenols like gallic acid, hydroxycinnamic acids and anthocyanins that demonstrate anti-inflammatory, anticancer and neuroprotective activities.

Carotenoids

The carotenoid pigments beta-carotene, alpha-carotene, lutein and zeaxanthin act as antioxidants, promote eye health, and modulate immune function.

Cucurbitacins

These biochemicals found in squashes exhibit anti-inflammatory, anticancer, hepatoprotective, cardiovascular protective and antidiabetic effects.

Benefits of Butternut Squash Nutrients

The unique nutrition profile of butternut squash including beneficial carbs conveys a number of evidence-based health advantages.

Supports Heart Health

The fiber, potassium, and antioxidants in butternut squash help reduce blood pressure, decrease inflammation, improve circulation and lower cardiovascular disease risk markers.

Bolsters Immunity

High vitamin A, C and antioxidant content helps combat infection, resist pathogens, reduce free radical damage and stimulate disease-fighting white blood cells.

Aids Healthy Vision

Lutein, zeaxanthin and beta-carotene help prevent macular degeneration, cataracts and retinopathy while supporting retina and eye health.

Promotes Gorgeous Skin

Vitamin A and C, zinc, antioxidants and cucurbitacins guard skin cell integrity, facilitate collagen production, protect from photodamage, reduce wrinkles and inflammation.

Supports Digestion

With ample fiber and water content, butternut squash adds bulk to stools, relieves constipation, improves gut motility and increases populations of beneficial gut flora.

Manages Blood Sugar

The fiber and nutrients in butternut squash help modulate insulin secretion, improve insulin sensitivity, decrease plasma glucose levels and protect pancreatic beta cell function.

Incorporating Butternut Squash into a Healthy Diet

Butternut squash offers exceptional nutrition in a low calorie package. Its mild, slightly sweet flavor pairs perfectly with both savory and sweet ingredients.

Soups and Pures

Blend roasted butternut squash into creamy, velvety soups and pures either on its own or combined with carrots, sweet potatoes or pumpkin.

Side Dishes

Toss cubed butternut squash in olive oil, salt, pepper and roast until caramelized. Flavor with cinnamon, cumin or chili powder for a tasty side.

Grains and Salads

Incorporate roasted butternut squash into wholesome grain bowls and salads for contrasting flavor and texture such as with quinoa, wild rice, kale and nuts.

Baked Goods

Take advantage of natural sugars by adding pured butternut squash to muffins, breads, pancakes and healthy desserts in place of oil or butter.

The Bottom Line on Butternut Squash Carbs and Nutrition

With nearly a full day's worth of immunity boosting vitamin A and C, high antioxidant content, ample minerals and gut-healthy fiber, the carbs and nutrients supplied from butternut squash provide multitude health perks.

Low in calories yet loaded with protective phytonutrients, incorporating butternut squash into your diet routine supplies essential vitamins, minerals, eye-healthy carotenoids, bloat-banishing fiber and inflammation-quelling compounds for whole body nourishment.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.