Squash

Squash is a type of vegetable that belongs to the Cucurbitaceae family, which also includes cucumbers, melons, and pumpkins. Common varieties include zucchini, butternut squash, acorn squash, and spaghetti squash. Each type of squash has unique flavors and textures, making them versatile ingredients in various culinary applications.

In the kitchen, squash can be roasted, sautéed, steamed, or pureed. It is often used in soups, casseroles, and side dishes, as well as in salads and pasta dishes. When cooking squash, understanding the specific variety can help determine the best cooking methods and flavor pairings.

Squash is low in calories and a good source of vitamins A and C, potassium, and dietary fiber, contributing to its nutritional appeal. The nutrient profile may vary by type; for example, butternut squash is particularly high in beta-carotene, which the body converts to vitamin A.

To store squash, keep it in a cool, dry place for short-term use, or refrigerate for longer storage. For cooking, many squash varieties can be prepared with their skin still on, while others, like spaghetti squash, require slicing to access the edible flesh. Learning how to cook squash effectively can enhance its flavor and texture in various dishes.

Squash nutrition per 100g

Energy
Calories 36kcal 2%
Protein
Protein 0.89g 1%
Carbohydrates
Carbohydrates 9g 3%
Fiber 2.80g 7%
Sugar 3.30g 3%
Fat
Fat 0.35g 0%
Saturated 0.07g 0%
Cholesterol 0.00mg -
Vitamins
Vitamin A 260ug 29%
Choline 11mg 2%
Vitamin B1 0.02mg 1%
Vitamin B2 0.07mg 5%
Vitamin B3 0.49mg 3%
Vitamin B6 0.16mg 9%
Vitamin B9 20ug 5%
Vitamin B12 0.00ug 0%
Vitamin C 10mg 11%
Vitamin E 0.12mg 1%
Vitamin K 4.40ug 4%
Minerals
Calcium, Ca 22mg 2%
Copper, Cu 0.08mg 9%
Iron, Fe 0.44mg 4%
Magnesium, Mg 13mg 3%
Phosphorus, P 20mg 2%
Potassium, K 240mg 7%
Selenium, Se 0.40ug 1%
Sodium, Na 1.00mg 0%
Zinc, Zn 0.22mg 2%
Water
Water 90g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Squash recipes

Roasted acorn squash with chile vinaigrette

Roasted acorn squash with a spicy chile vinaigrette.

07 Dec 2025

Spaghetti squash lasagna

A healthy twist on lasagna using spaghetti squash instead of pasta.

21 Jan 2026

Lemon-garlic butternut squash noodles with parmesan cheese

Delicious lemon-garlic butternut squash noodles with parmesan.

20 Nov 2025

Butternut squash hash with ham and gouda cheese

Savory butternut squash hash with ham and gouda cheese.

12 Dec 2025

Gluten-free squash stew

Hearty gluten-free squash stew with wild rice and raisins.

02 Feb 2026

Veggie loaded chili

A hearty Veggie Loaded Chili packed with veggies and beans.

27 Jan 2026

Paleo squash and salami breakfast casserole

A hearty Paleo squash and salami breakfast casserole baked with eggs.

14 Dec 2025

Grilled vegetable medley with garlic and herbs

A delicious grilled vegetable medley with garlic and herbs.

29 Jan 2026

Roasted zucchini and bell pepper

A healthy roasted zucchini and bell pepper side dish.

14 Dec 2025

Basil pesto pasta with roasted vegetables

Gluten-free pasta with basil pesto and roasted veggies.

18 Jan 2026

Skinny chicken and vegetable frittata

A healthy chicken and vegetable frittata for any meal.

26 Jan 2026

Thai red curry with butternut squash and chickpeas

A comforting Thai red curry with butternut squash and chickpeas.

27 Jan 2026

Spiced butternut squash and ginger relish

A zesty relish of butternut squash, ginger, and spices.

07 Jan 2026

Pressed chicken with yellow squash and tomatoes

A wholesome pressed chicken dish with yellow squash and tomatoes.

11 Jan 2026

Cheesy acorn squash quinoa

A creamy, comforting dish with quinoa, acorn squash, and cheddar.

17 Feb 2026

Lemon spaghetti squash with shrimp

A light lemon spaghetti squash dish topped with shrimp and garlic sauce.

20 Nov 2025

Oven-roasted summer squash with salt and oil

Simple oven-roasted summer squash with salt and oil.

09 Jan 2026

Caramelised butternut squash

Caramelised butternut squash, a sweet and savory side dish.

03 Dec 2025

Roasted calabaza with lime and olive oil

Delicious roasted calabaza with lime and olive oil, easy to make.

21 Dec 2025

Turkey ­stuffed acorn squash with roasted brussel sprouts

Enjoy turkey-stuffed acorn squash with crispy Brussels sprouts.

21 Nov 2025

Pan fried vegetables

Quick pan-fried squash and zucchini with Parmesan cheese.

04 Dec 2025

Baked winter squash

Deliciously spiced baked winter squash, perfect for cold days.

12 Nov 2025

Zucchini, potato and cilantro soup

A quick and nutritious zucchini, potato, and cilantro soup.

09 Jan 2026

Chicken, bacon and asparagus skillet with squash and onions

One-pan chicken, bacon, and asparagus skillet with squash and onions.

20 Nov 2025

Bacon, zucchini, spinach, onion and red pepper egg muffins

Savory egg muffins loaded with bacon, veggies, and protein.

28 Jan 2026

Butternut squash and black bean kale salad

A vibrant butternut squash and black bean kale salad.

21 Feb 2026

One-pot chicken & butternut squash stew

Hearty one-pot chicken and butternut squash stew with couscous.

12 Nov 2025

Roasted butternut squash pasta with pistachio pesto

A vibrant roasted butternut squash pasta with pistachio pesto.

24 Dec 2025

Acorn squash

Roasted acorn squash with butter and brown sugar.

12 Dec 2025

Acorn squash with sweet spicy sausage

Roasted acorn squash filled with sweet and spicy sausage.

17 Feb 2026

Vegan stuffed acorn squash

Delicious vegan stuffed acorn squash with tofu and spinach filling.

07 Dec 2025

Couscous bake

A wholesome Couscous Bake with veggies and melted mozzarella.

01 Dec 2025

Pasta with white beans and summer squash

A nutritious pasta dish with white beans and summer squash.

15 Feb 2026

Vegan protein squash bowl with quinoa, lentils and tomatoes

A hearty vegan protein bowl with squash, quinoa, and lentils.

25 Dec 2025

Butternut squash oatmeal mini muffins

Wholesome butternut squash oatmeal mini muffins for breakfast or snacks.

18 Nov 2025

Thai curried butternut squash soup

A creamy Thai curried butternut squash soup, rich in flavor.

09 Jan 2026

Ground beef & apple filled acorn squash

Enjoy ground beef & apple stuffed acorn squash for dinner.

05 Jan 2026

Butternut squash fries with garlic and salt

Crispy butternut squash fries seasoned with garlic and salt.

24 Jan 2026

Roasted squash and spinach salad with almond dressing

A vibrant roasted squash and spinach salad with almond dressing.

31 Jan 2026

Baked yellow squash with onion, garlic and olive oil

A simple baked yellow squash side dish with onion and garlic.

16 Dec 2025