{"id":633553,"date":"2025-09-22T09:30:32","date_gmt":"2025-09-22T13:30:32","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=633553"},"modified":"2025-09-15T15:01:53","modified_gmt":"2025-09-15T19:01:53","slug":"butternut-squash-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/butternut-squash-benefits\/","title":{"rendered":"7 health benefits of butternut squash"},"content":{"rendered":"

Butternut squash is a bell-shaped type of winter squash that\u2019s related to pumpkin, acorn squash, and even zucchini. Since it\u2019s in season during the fall and winter months, butternut squash is a popular food to incorporate into warming dishes like soups and holiday side dishes like casseroles or stuffings. Fortunately, you can typically find fresh (and frozen) butternut squash all throughout the year in most supermarkets.\u00a0<\/span><\/p>\n

A versatile fruit that\u2019s often treated like a vegetable, butternut squash can be prepared raw or cooked. You can slice it into ribbons, chop it into cubes for roasting, or pur\u00e9e and mash it into a smooth consistency. Butternut squash is a type of gourd with tough skin that\u2019s not typically eaten. However, the entire fruit is technically edible\u2014from the skin to the seeds and all the orange flesh in between.<\/span><\/p>\n

If you\u2019re wondering why so many people enjoy butternut squash, it\u2019s not just because it\u2019s festive and vibrant. Butternut squash has a pleasant taste and texture, but there\u2019s plenty of evidence suggesting it\u2019s good for you, too. In addition to the sweet, nutty flavor, this squash is full of essential nutrients, which lend to a long list of possible health perks.<\/span><\/p>\n

7 health benefits of butternut squash<\/span><\/h2>\n

Butternut squash is known for providing dietary fiber, antioxidants, vitamins, and more. Here\u2019s what the nutrients found in butternut squash could do to support your overall well-being.<\/span><\/p>\n

1. Provides dietary fiber<\/span><\/h3>\n

\u201cMy favorite benefit of butternut squash is its high <\/span>fiber<\/span><\/a>,\u201d says <\/span>Supriya Rao, MD<\/span><\/a>, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine. \u201cMost Americans don\u2019t get the recommended amount of dietary fiber.\u201d <\/span>Researchers<\/span><\/a> estimate that upwards of 95% of Americans don\u2019t eat enough fiber.<\/span><\/p>\n

It\u2019s common knowledge that fiber supports <\/span>healthy digestion<\/span><\/a>. \u201cFiber feeds healthy gut bacteria in your microbiome,\u201d says <\/span>William Li, MD<\/span><\/a>, author of <\/span>Eat To Beat Disease<\/span><\/i>. This helps improve gut health, but fiber is essential for overall health too, Dr. Li adds.<\/span><\/p>\n

So, how much fiber do you actually need? It depends on your age and sex. Women typically need <\/span>21 to 25 grams per day<\/span><\/a>, while men typically need 30 to 38 grams per day. Plant-based foods are generally excellent sources of fiber, but some provide more of this essential nutrient than others. One cup of cooked butternut squash provides <\/span>6.56 grams<\/span><\/a> of fiber\u2014up to 31% the recommended daily value (DV).<\/span><\/p>\n

2. Offers disease-fighting antioxidants<\/span><\/h3>\n

Butternut squash is an antioxidant-rich food, but why does this matter? \u201cAntioxidants help protect your cells from damage and can help lower long-term risk of diseases,\u201d Dr. Rao explains. Antioxidants work by scavenging free radicals, which are unstable molecules that can cause cellular damage when left unchecked.<\/span><\/p>\n

Butternut squash is concentrated with carotenoids, a group of pigments naturally found in fruits and veggies like carrots and sweet potatoes. Specifically, butternut squash is high in <\/span>beta-carotene<\/span><\/a>, an orange pigment that gives butternut squash its vibrant hue and has potent antioxidant properties. What\u2019s more, butternut squash provides several other antioxidants, including vitamins A, C, and E.<\/span><\/p>\n

If you\u2019re looking to maximize your antioxidant intake, opt to cook butternut squash. \u201cThe carotenoids in butternut squash are more bioavailable when it\u2019s cooked,\u201d says <\/span>Jenna Volpe, RDN<\/span><\/a>, registered dietitian and owner of Whole-istic Living in Austin, Texas. In other words, your body can absorb and use these nutrients more effectively.<\/span><\/p>\n

3. Supports healthy vision<\/span><\/h3>\n

The abundance of antioxidants in butternut squash can trickle down into other benefits. For example, beta-carotene is beneficial for <\/span>eye health<\/span><\/a>, <\/span>research<\/span><\/a> has shown. \u201cThe carotenoids in butternut squash can help protect visual function and prevent night blindness,\u201d Volpe says.<\/span><\/p>\n

Another nutrient that can support eye health, vitamin A may help <\/span>improve retinal function<\/span><\/a> in people with age-related macular degeneration (AMD), an eye disease that can contribute to blindness. A serving of butternut squash\u2014about one cup\u2014provides <\/span>up to 50% DV<\/span><\/a> of vitamin A. That might also be because beta-carotene in butternut squash is converted into vitamin A in the body.<\/span><\/p>\n

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