Technically a fruit but often treated as a vegetable, butternut squash is easily recognizable for its crooked, oblong shape — which is why it’s sometimes referred to as crookneck pumpkin. It’s bright orange like pumpkin and sweet potato, and it kind of tastes like them, too. Butternut squash has a mild but nutty flavor with a slight sweetness, so it can be used in sweet and savory recipes.
A vibrant look and a delightful flavor aren’t the only features that make butternut squash a hit in the kitchen, this fruit also has an impressive nutritional profile. “Butternut squash is low in calories yet dense in nutrients like potassium, fiber, vitamin C, and vitamin A,” says Jamie Lee McIntyre, RDN, who’s based on the East Coast. “Butternut squash can be julienned, spiralized, cubed, and mashed, making it versatile in dishes like soups, pilafs, salads, sides, pasta, and more.” Or you can roast chopped butternut squash on a sheet pan in the oven for a hearty side dish.
Butternut squash is in season during the fall and winter months, which is why it’s considered a winter squash, but canned and frozen varieties are typically available year-round. It’s no wonder registered dietitians are fans of butternut squash: It’s pleasant to eat, rich in nutrients, and full of potential health benefits. Here are seven to consider.
1. Butternut Squash May Help Lower Blood Pressure
You’ve probably heard that bananas are a rich source of potassium, but they’re not your only option. Butternut squash packs a good amount of potassium, as data from the U.S. Department of Agriculture (USDA) suggests. This nutrient is key to a heart-healthy diet, especially if lowering blood pressure is one of your health goals.
Nearly half of U.S. adults have high blood pressure, per the Centers for Disease Control and Prevention (CDC). Because high blood pressure could damage your heart and increase your risk of heart disease, don’t ignore your numbers if they’re outside the healthy range indicated by the CDC. One contributor to high blood pressure is a high-sodium diet. As the agency notes, sodium is common in processed foods like crackers, potato chips, and cookies, to make them more palatable. In the case of high blood pressure, an electrolyte in sodium causes blood vessels to constrict over time.
The good news is that potassium-rich foods can help relax them. Potassium has been shown to have blood pressure-lowering effects, according to a meta-analysis published in 2020 in the Journal of the American Heart Association.
“One cup of cooked butternut squash provides almost 20 percent of the daily value of potassium,” says Jenna Volpe, RDN, who is based in Austin, Texas. “Eating butternut squash on a regular basis (a few times a week) could help to significantly boost potassium in the diet, naturally supporting more balanced blood pressure.”