The Squash Files

I will admit that maybe I’m a bit over-obsessed with squash. It is just so tasty, who could blame me for this?!  With all of the recipes I have posted (and are waiting to post in the future) I figured it was time we chatted about the health benefits squash. I found this information through the USDA website and fact sheets as well as a few informational cards from my local food store.


Spaghetti Squash:

Featured recipe: Spaghetti squash & marinara  & Southwestern Spaghetti Squash

Benefits: Low-calorie, Low-carbohydrate, this squash has plenty of carotenoids, which your body turns into Vitamin A

Dirty Details: 1 cup of cooked spaghetti squash =
42 calories, .4 grams of fat, 1 gram of protein, 10 g of carbohydrate, 4g of sugar, 2.2 g of fiber

Butternut Squash:

Featured recipe: Honey Balsamic Squash & Butternut Squash with Sage Butter

Benefits: Low-fat, high dietary fiber, this squash is heart healthy!

Dirty Details: 1 cup of cooked butternut squash =
82 calories, .2 grams of fat, 31 mg of Vitamin C, 582 mg of Potassium

Acorn Squash:

Featured recipe: Garlic Mashed Acorn Squash

Benefits: High in Vitamins A & C, great source of fiber and potassium

Dirty Details: 1 cup of cooked acorn squash =
115 calories, 9 grams of fiber,  895 mg of Potassium

Summer Squash:

Details: Includes Yellow Squash, zuccini, cocozelle & more varieties

Benefits: High in Vitamin C and great source of fiber

Dirty Details: 1 cup of yellow squash =
37 calories, 7 grams of carbohydrates, 1 gram of Protein

Seems like squash is a good choice for nutrients year-round! As you pull up to the table this Thanksgiving I hope there are a few new squash varieties for you to dig into – I know my table will have some new squash additions ready to try!


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