Seasonal Winter Squash: Nutrient-Rich Varieties for Health-Conscious Living

Take a stroll through the market and it’s evident that pumpkins and other seasonal gourds and squash have taken their place centerstage. While pumpkin pies and a slew of other pumpkin desserts and dishes may be the first thing on people’s minds this fall, there are more than a dozen varieties of delicious and nutrient-dense winter squash in a myriad of shapes, sizes, colors, and textures ideal for fall baking and cooking.

Winter squash varieties are known for their hearty and flavorful flesh and large seeds used for roasting. They are also high in vitamins A and C, antioxidants, fiber, and potassium. The seeds provide nutrients as well, including more fiber, mono- and poly-unsaturated fats, vitamin E, and iron.

Bookmark our handy guide to edible winter squash and learn about the nutritional benefits and best uses of the most popular fall varieties.

Butternut Squash

Possibly the most popular winter squash, butternut squash is the star of a slew of fall dishes. Roast it and serve it as a side dish, top salads, or puree it into a hearty, seasonal soup.

Butternut squash has a high content of vitamins A, C, and B, potassium, and magnesium, making it a nutritional powerhouse. It also has 3 grams of fiber, which benefits gut health. Its high antioxidant content is thought to support vision and heart health, as well as boost the immune system.

Honeynut Squash

Honeynut squash looks like a mini butternut squash. Its small size allows it to cook more quickly. It has a sweeter flavor than other winter squash varieties, which makes it delicious roasted and lightly seasoned with a pinch of salt, pepper, and cinnamon. Its rich, nutty flavor also makes it ideal for soups and dips as well.

Like other winter squash, honeynut squash has exceptionally high levels of beta-carotene and can help with weight loss and strengthening bones.

Spaghetti Squash

Known for its flesh that can be pulled apart into strands that resemble angel hair pasta, the yellow, oblong spaghetti squash is often used as a low-carb substitute for pasta. It's this unique characteristic that has helped it gain popularity as a healthy choice in family kitchens and on restaurant menus.

While spaghetti squash isn’t as high in vitamins and minerals as other winter squash varieties, it is still a good source of carotenoid antioxidants and fiber.

Acorn Squash

Shaped like giant green acorns, acorn squash has a slightly sweet flavor that tastes great roasted, stuffed, and made into mash or soup. Its skin is edible when cooked so you can eat the entire squash, increasing the fiber content of your meal.

Consuming the skin of the acorn squash can help promote a healthy digestive function, while the flesh is a good source of vitamins A and C, magnesium, and potassium.

Buttercup Squash

Short with green skin, buttercup squash is dense and creamy with a savory flavor that has a hint of sweet spice similar to sweet potatoes. This winter squash is versatile enough to be used in a variety of dishes, including soups, risotto, curries, salads, and pies.

Like other varieties, buttercup squash is nutrient-dense with high levels of vitamins A and C as well as magnesium and potassium. It also offers a variety of carotenoid antioxidants, which has been shown by the American Institute for Cancer Research to lower the risk of lung cancer.

Sweet Dumpling Squash

Small in size but big in flavor, the sweet dumpling squash cooks quickly. When roasted, it caramelizes, bringing out hints of honey and vanilla. Some people describe its taste as a mix between sweet potato and pumpkin puree.

Sweet dumpling squash is an excellent source of vitamin A and since you can consume the skin, it offers a healthy serving of both insoluble and soluble fiber, which is known to benefit the gut.

Kabocha Squash

Kabocha squash can have a dark orange-red or green skin, but the interior of both remains similar. This short and stout squash is ideal for cutting into slices and roasting or cubed and added to salads or other dishes.

 It has a higher fiber content than other winter squash varieties, coming in at 3 grams per cup. It’s also a good source of vitamin A and has iron, calcium, potassium, and B vitamins.

Add some winter squash to your diet this fall season. Not only is it flavorful and simple to cook with, it offers immense health benefits for your eyes, heart, and immune system. It also helps to balance blood sugar, is good for your hair and skin, and is known for its cancer-fighting properties. Bon Appetit!