High in vitamin A, antioxidants, fiber and potassium, this winter squash helps protect your eyes, heart and gut

Butternut squash is a fall harvest favorite. This curvy, cream-colored fruit (yes, squashes are fruits, not vegetables) has bright orange flesh that tastes even sweeter when roasted or cooked. It also has lots of nutrients that fight disease and promote good health.

Nutritional value of butternut squash

One cup (or 140 grams) of raw, cubed butternut squash has approximately:

  • 63 calories
  • 16.4 grams of carbohydrates
  • 2.8 grams of fiber
  • 3.08 grams of sugar
  • 1.4 gram of protein

It also provides these nutrients:

  • 745 micrograms of vitamin A (up to 50% of your daily value or DV)
  • 29 milligrams of vitamin C
  • 493 milligrams of potassium
  • 48 milligrams of magnesium
  • 2 milligrams of vitamin E
  • 38 micrograms of folate

Health benefits of butternut squash

Squash is naturally free of cholesterol and gluten, says registered dietitian Julia Zumpano, RD, LD. Plus, it’s low in fat and carbs, making it a low glycemic index food. Butternut squash has nutrients, antioxidants and fiber that provide a host of health benefits.

1. Helps you see better

Butternut squash is one of the best foods for eye health, thanks to a few natural plant pigments called carotenoids.

Beta-carotene gives the flesh its vibrant orange color. Your body changes beta-carotene into vitamin A, an essential nutrient that promotes healthy vision. Depending on your age and sex, a cup of butternut squash provides up to half the vitamin A your body needs every day.

Butternut squash also has lutein and zeaxanthin. A review of studies found that these carotenoids minimize damage from ultraviolet (UV) light from the sun and blue light exposure from screens.

Butternut squash also has vitamin C. Together with vitamin A and carotenoids, these powerful nutrients help prevent or slow age-related vision problems, such as cataracts and macular degeneration.

2. Prevents chronic diseases

Butternut squash has plenty of vitamins A, C and E, which all provide antioxidant benefits.

“Antioxidants protect your body from free radicals — unstable molecules that change or damage your cells,” says Zumpano.

When free radicals outnumber antioxidants, oxidative stress occurs. Studies show that oxidative stress increases the risk of chronic diseases. But eating more butternut squash may help lower your risk of:

  • Autoimmune diseases
  • Cancer
  • Cardiovascular (heart) disease
  • Diabetes
  • Parkinson’s disease, Alzheimer’s disease and other neurodegenerative diseases

3. Supports healthy digestion and weight

One cup of butternut squash has 7% to 10% of the fiber you need each day, depending on your age and sex. That includes both types of fiber:

  • Soluble fiber moves slowly through your digestive system, forming a gel-like substance. This gel is a prebiotic that serves as a food source for healthy bacteria in your gut.
  • Insoluble fiber helps your body process waste, preventing constipation and improving gut health.

Because fiber is filling, eating butternut squash can stave off hunger pangs and aid weight loss. High-fiber foods also:

  • Improve blood sugar
  • Lower cholesterol
  • Reduce heart disease risk

4. Protects your heart

One cup of raw butternut squash has more potassium than a banana, making it an excellent potassium-rich food choice. This winter squash is also a good source of magnesium. Both minerals support heart health and reduce your risk of heart disease.

Other ways these micronutrients protect your heart:

  • Counteract the effects of salt
  • Improve sleep
  • Keep your heart in rhythm and prevent heart palpitations
  • Lower blood pressure
  • Minimize inflammation
  • Work as electrolytes to balance fluids in cells

Are there side effects of eating butternut squash?

Butternut squash is great for your health and taste buds. But it can have unusual effects on your skin.

Squash hands

A small number of people have an allergic skin reaction to a chemical compound in the flesh of raw butternut squash. Experts are still trying to figure out what that chemical is.

Known as contact dermatitis, this reaction causes an itchy rash on skin that comes into direct contact with the allergen. It’s known as “squash hands” because the rash appears after your hands touch raw squash. You may also have a tingling, burning sensation. And the skin on the affected hand may become dry and flaky.

“This allergic reaction is unpleasant but not life-threatening,” says Zumpano. “An over-the-counter hydrocortisone cream can help.”

Other plants in the Cucurbitaceae plant family, such as pumpkins, watermelons and zucchinis, can also cause this skin reaction. But butternut squash and other plants of the Cucurbita moschata variety are the worst culprits.

Fortunately, having a skin reaction to butternut squash isn’t the same as having a food allergy.

“People with squash hands can safely handle and eat butternut squash,” she clarifies. “But they should wear food-grade gloves when touching raw squash.”

You could also let someone else do the work and/or buy precut squash instead.

Yellow-tinted skin

People who overly enjoy butternut squash and other orange foods like carrots may get too much beta-carotene. While this isn’t bad for your health, it can give a yellow-orange tint to the skin on your palms, soles, nose and laugh lines.

This harmless skin condition is called carotenoderma. Cutting back on vitamin A-rich foods and supplements can return your skin to its usual tone — but if you don’t cut back, the yellow tint can gradually affect your entire body.

Ways to enjoy butternut squash

Butternut squash is extremely versatile, perfect for roasting and sautéing or using in purees or soups. Enjoy these 11 different ways to savor the sweetness of this winter squash.