By the Nutriveda editorial team · Updated 5 November 2026
Squash is the common name for the edible fruits of several Cucurbita species, sold in two broad groups: winter squash such as butternut and acorn, harvested ripe with a hard skin and dense flesh, and summer squash such as zucchini (courgette), picked young and eaten skin and all. Winter squash is the more nutrient-dense of the two: one cup of baked butternut cubes (205 g) has 82 kcal, 6.6 g of fibre, 582 mg of potassium and about 1,144 µg of vitamin A, more than an adult’s daily RDA. Zucchini is mostly water, with 17 kcal and 18 mg of vitamin C per 100 g. Both are easy, cheap vegetables for roasting, soups and quick weeknight cooking.
Squash or pumpkin? The Missouri Botanical Garden explains that “pumpkin” is a common name, not a botanical one: pumpkins are squashes too. Pie pumpkins and acorn squash belong to Cucurbita pepo, butternut to Cucurbita moschata, hubbard and buttercup to Cucurbita maxima. In the kitchen, “pumpkin” usually means a round orange winter squash. Our pumpkin entry covers the classic orange pumpkin with its own USDA data; this page covers the other winter squashes and summer squash.
Squash nutrition per 100 g and per portion
| Nutrient | Butternut, raw, 100 g | Butternut, baked, 100 g | Portion: 1 cup baked cubes (205 g) |
|---|---|---|---|
| Energy | 45 kcal | 40 kcal | 82 kcal |
| Protein | 1.0 g | 0.9 g | 1.8 g |
| Fat | 0.1 g | 0.1 g | 0.2 g |
| Carbohydrate | 11.7 g | 10.5 g | 21.5 g |
| of which sugars | 2.2 g | 2.0 g | 4.0 g |
| Fibre | 2.0 g | 3.2 g | 6.6 g |
| Vitamin A (RAE) | 532 µg | 558 µg | 1,144 µg |
| Beta-carotene | 4,230 µg | 4,570 µg | 9,370 µg |
| Vitamin C | 21.0 mg | 15.1 mg | 31 mg |
| Vitamin E | 1.44 mg | 1.29 mg | 2.6 mg |
| Potassium | 352 mg | 284 mg | 582 mg |
| Magnesium | 34 mg | 29 mg | 59 mg |
| Calcium | 48 mg | 41 mg | 84 mg |
| Raw, per 100 g | Butternut (winter) | Acorn (winter) | Zucchini with skin (summer) |
|---|---|---|---|
| Energy | 45 kcal | 40 kcal | 17 kcal |
| Carbohydrate | 11.7 g | 10.4 g | 3.1 g |
| of which sugars | 2.2 g | no data | 2.5 g |
| Fibre | 2.0 g | 1.5 g | 1.0 g |
| Vitamin A (RAE) | 532 µg | 18 µg | 10 µg |
| Beta-carotene | 4,230 µg | 220 µg | 120 µg |
| Vitamin C | 21.0 mg | 11.0 mg | 17.9 mg |
| Potassium | 352 mg | 347 mg | 261 mg |
| Magnesium | 34 mg | 32 mg | 18 mg |
Source: USDA FoodData Central, SR Legacy: “Squash, winter, butternut, raw” (FDC 169295), “Squash, winter, butternut, cooked, baked, without salt” (FDC 169296), “Squash, winter, acorn, raw” (FDC 168472) and “Squash, summer, zucchini, includes skin, raw” (FDC 169291), checked 5 November 2026. The portion column is calculated from the baked record’s measure “1 cup, cubes” = 205 g. Values rounded. The records were analysed separately, so raw and baked values do not line up exactly.
The second table shows why “squash” is not one food. Butternut and acorn have almost the same calories and potassium, but butternut has about 30 times more vitamin A. A medium zucchini (196 g in the USDA record) has about 33 kcal and 35 mg of vitamin C.
Glycemic index
Butternut, acorn and zucchini are not listed in the international GI tables (Atkinson 2008). The closest food in the table is boiled pumpkin, at 64 ± 7 (glucose = 100), but that is a different squash and the number should not be transferred. The amount of carbohydrate is small in any case: about 21.5 g in a full cup of baked butternut and 3.1 g in 100 g of zucchini. More on the topic in What is the glycemic index.
Health benefits: what the evidence says
- Vitamin A from beta-carotene. The body turns beta-carotene into vitamin A. NIH sets the adult RDA at 900 µg RAE a day for men and 700 µg for women; a cup of baked butternut gives about 1,144 µg. NIH also states that no upper limit has been set for beta-carotene and other provitamin A carotenoids from food; the upper limit applies to preformed vitamin A from animal foods and retinol supplements.
- Cooking helps. NIH notes that cooking and heat treatment can increase the bioavailability of beta-carotene. Baked, roasted or puréed winter squash with a little fat is a good way to eat it.
- Potassium. NIH lists one cup of mashed acorn squash at 644 mg of potassium, and a cup of baked butternut has 582 mg. The adequate intake is 3,400 mg a day for men and 2,600 mg for women, and NIH notes that higher potassium intakes may help lower blood pressure.
- Fibre for few calories. A cup of baked butternut gives 6.6 g of fibre for 82 kcal, a quarter of the 25 g a day that EFSA considers adequate for normal bowel function in adults.
- Two vegetable groups in one name. USDA MyPlate counts winter squash (acorn, butternut, hubbard) in the red and orange vegetable subgroup and summer squash and zucchini in “other vegetables”. Eating both is an easy way to add variety.
How to eat squash
- Roasted butternut: peel with a sturdy vegetable peeler, scoop out the seeds, cut into cubes and roast with olive oil and salt at about 200 °C for 25-35 minutes, until soft and browned at the edges.
- Acorn halves: cut in half through the stem, scoop out the seeds, brush with oil and roast cut side down until a knife slides in easily. Fill with quinoa, chickpeas or lentils.
- Soup: butternut makes a smooth, naturally sweet soup with onion, garlic and ginger; any pumpkin soup recipe works with it.
- Zucchini: slice raw into ribbons for salads with lemon and feta, grill or pan-fry in a hot pan so it browns rather than steams, or grate into fritters and muffins.
- Seeds: winter squash seeds can be rinsed, dried and roasted like pumpkin seeds.
- Storage: whole winter squash keeps for weeks in a cool, dry place; once cut, wrap it, refrigerate it and use it within a few days. Zucchini goes in the fridge and is best within a few days.
Who should be careful
- Bitter squash. The German Federal Institute for Risk Assessment (BfR) warns about eating bitter zucchini and the botanically related pumpkins, especially from home gardens. The bitter taste comes from cucurbitacins, which edible varieties have largely lost. Poisoning usually means stomach and gut irritation with vomiting, diarrhoea or abdominal pain, sometimes for several days. BfR advises tasting the raw vegetable before cooking and not using it if it tastes bitter.
- “Squash hands”. Peeling raw butternut can leave the skin of the hands tight, dry and flaking for a few days. Case reports describe it as uncommon and the cause is unknown (Shah and Feldman 2022). If it happens to you, wear gloves or peel the squash after roasting.
- Kidney disease. Winter squash is rich in potassium. NIH notes that people whose kidneys do not clear potassium well can develop high blood potassium even below normal intakes. If you have been told to limit potassium, ask your doctor or dietitian how much squash fits.
- Orange skin. Large amounts of beta-carotene-rich food over a long time can turn the skin yellow-orange. NIH calls this carotenodermia, a harmless condition that goes away when intake drops.
Traditional view (Ayurveda)
In Usha and Vasant Lad’s food guidelines winter squash is favourable for Pitta and Kapha and on the list to avoid for Vata, while summer squash and zucchini are favourable for Vata and Pitta and on the list to avoid for Kapha. This is a traditional view, not a clinical finding.
Recipes with squash
- Pumpkin soup with ginger and turmeric – works well with butternut
- Roasted Mediterranean vegetables, autumn version – use butternut cubes instead of pumpkin
Related entries and articles
- Pumpkin – the round orange winter squash, with its own GI value
- Sweet potato and carrot – other orange, beta-carotene-rich vegetables
- Pumpkin seeds – what to do with the seeds
- Chickpeas – a good partner for roasted squash
- Foods high in potassium (and magnesium)
- Plant-based meals for weight loss
FAQ
Is squash the same as pumpkin?
Botanically, yes: pumpkins are squashes from the same Cucurbita species, and “pumpkin” is a common name rather than a separate plant group. In cooking and in the USDA data they are listed separately, and their nutrition differs, so butternut, acorn and pumpkin are not interchangeable on paper even if they are in a recipe.
Which squash has the most vitamin A?
Of the ones in this entry, butternut by far: 532 µg RAE per 100 g raw, against 18 µg for acorn squash and 10 µg for zucchini (USDA). A cup of baked butternut cubes covers more than an adult’s daily RDA for vitamin A.
Why does my zucchini taste bitter?
A clearly bitter taste comes from cucurbitacins, natural substances that food varieties have largely lost through breeding. The German Federal Institute for Risk Assessment, whose warnings concern mainly zucchini and pumpkins from home gardens, advises tasting a small raw piece and throwing the vegetable away if it is bitter, because it can cause vomiting, diarrhoea and abdominal pain.
Sources
- USDA FoodData Central, SR Legacy: Squash, winter, butternut, raw (FDC 169295). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Squash, winter, butternut, cooked, baked, without salt (FDC 169296). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Squash, winter, acorn, raw (FDC 168472). fdc.nal.usda.gov
- USDA FoodData Central, SR Legacy: Squash, summer, zucchini, includes skin, raw (FDC 169291). fdc.nal.usda.gov
- Missouri Botanical Garden: What is the difference between pumpkins, squashes and gourds? missouribotanicalgarden.org
- NIH Office of Dietary Supplements: Vitamin A and Carotenoids, Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH Office of Dietary Supplements: Potassium, Fact Sheet for Health Professionals. ods.od.nih.gov
- EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
- USDA MyPlate: Vegetables. myplate.gov
- German Federal Institute for Risk Assessment (BfR). Vorsicht beim Verzehr von bitteren Zucchini (Caution when eating bitter-tasting zucchini), Mitteilung 027/2015. bfr.bund.de
- Shah MA, Feldman SR. Hand Dermatitis Secondary to Exposure to Butternut Squash. Case Reports in Dermatology 2022;14(2):123-126. doi.org
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
- Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com
This page is for information only and is not medical or dietary advice.