Learn More about the Types of Winter Squash

Learn More about the Types of Winter Squash
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Acorn Squash

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Nutritional Information

One cup of cubed, raw, acorn squash contains:

  • 56 calories
  • 0g fat
  • 0mg cholesterol
  • 4mg sodium
  • 15g carbohydrates where 2g are dietary fiber
  • 1g protein

A serving of acorn squash accounts for 10% of vitamin A, 26% vitamin C, 5% calcium, and 5% iron based on a 2,000 calorie diet. It is low in saturated fat, cholesterol and sodium. It is a good source of dietary fiber, vitamin A, vitamin B6, folate and magnesium. It is considered a very good source of vitamin C, thiamin, potassium and manganese.

Banana Squash

banana squash

Nutritional Information

One cup of cubed, raw, banana squash contains:

  • 40 calories
  • 0g fat
  • 0mg cholesterol
  • 0mg sodium
  • 9g carbohydrates where 1g is dietary fiber, and 4g are sugars.
  • 1g protein

A serving of banana squash accounts for 93% of vitamin A, 20% vitamin C, 3% calcium, and 3% iron based on a 2,000 calorie diet. It is low in saturated fat, cholesterol and sodium. It is a good source of vitamin C. It is considered a very good source of vitamin A.

Butternut Squash

butternut squash

Nutritional Information

One cup of cubed, raw, butternut squash contains:

  • 63 calories
  • 0g fat
  • 0mg cholesterol
  • 6mg sodium
  • 16g carbohydrates where 3g are dietary fiber, and 3g are sugars.
  • 1g protein

A serving of butternut squash accounts for 298% of vitamin A, 49% vitamin C, 7% calcium, and 5% iron based on a 2,000 calorie diet. It is low in saturated fat, cholesterol and sodium. It is also a good source of: dietary fiber, vitamin E, thiamin, niacin, vitamin B6, folate, calcium and magnesium. It is an excellent source of vitamin A, vitamin C, potassium and manganese.

Delicata Squash

delicata

Nutritional Information

One whole, raw, delicata squash contains approximately:

  • 150 calories
  • 2g fat
  • 0mg cholesterol
  • 62mg sodium
  • 36g carbohydrates where 5g are dietary fiber, and 13g are sugars.
  • 4g protein

No information on the daily values of vitamins and minerals is available for this squash variety. This is high in sugar and salt, but provides a good source of fiber and protein.

Pumpkin

pumpkin

Nutritional Information

One cup of cubed, raw, pumpkin contains:

  • 30 calories
  • 0g fat
  • 0mg cholesterol
  • 1mg sodium
  • 8g carbohydrates where 1g are dietary fiber, and 2g are sugars.
  • 1g protein

A serving of pumpkin accounts for 171% of vitamin A, 17% vitamin C, 2% calcium, and 5% iron based on a 2,000 calorie diet. It is low in saturated fat, cholesterol and sodium. It is also a good source of: dietary fiber, thiamin, niacin, vitamin B6, folate, pantothenic acid, iron, magnesium and phosphorus. It is an excellent source of vitamin A, vitamin C, vitamin E, riboflavin, potassium, copper and manganese.

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Spaghetti Squash

spaghetti squash

Nutritional Information

One cup of cubed, raw, spaghetti squash contains:

  • 31 calories
  • 1g fat
  • 0mg cholesterol
  • 17mg sodium
  • 7g carbohydrates
  • 1g protein

A serving of spaghetti squash accounts for 1% of vitamin A, 4% vitamin C, 2% calcium, and 2% iron based on a 2,000 calorie diet. It is low in saturated fat, cholesterol and sodium. It is also a good source of: vitamin C, niacin, vitamin B6, pantothenic acid, and manganese.

Turban Squash

turban squash

Nutritional Information

One 100g serving of raw, turban squash contains:

  • 37 calories
  • .23g fat
  • 8.8g carbohydrates where 1.6g is dietary fiber.
  • 8.8g protein

A serving of turban squash is an excellent source of calcium, magnesium, phosphorus, potassium, calcium, vitamins A, B and C.

Now that you know about the nutritional benefits of many types of winter squash, why not try some for dinner tonight? To learn more about cooking squash, please read “How to Cook Winter Squash.”

Images in this article are available from Flickr under a Creative Commons License. Nutrition information comes from NutritionData.com and MyFitnessPal.com.