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.
| 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. | |
Roasted acorn squash with a spicy chile vinaigrette.
07 Dec 2025A healthy twist on lasagna using spaghetti squash instead of pasta.
21 Jan 2026Delicious lemon-garlic butternut squash noodles with parmesan.
20 Nov 2025Savory butternut squash hash with ham and gouda cheese.
12 Dec 2025A hearty Paleo squash and salami breakfast casserole baked with eggs.
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29 Jan 2026Gluten-free pasta with basil pesto and roasted veggies.
18 Jan 2026A healthy chicken and vegetable frittata for any meal.
26 Jan 2026A comforting Thai red curry with butternut squash and chickpeas.
27 Jan 2026A zesty relish of butternut squash, ginger, and spices.
07 Jan 2026A wholesome pressed chicken dish with yellow squash and tomatoes.
11 Jan 2026A creamy, comforting dish with quinoa, acorn squash, and cheddar.
17 Feb 2026A light lemon spaghetti squash dish topped with shrimp and garlic sauce.
20 Nov 2025Simple oven-roasted summer squash with salt and oil.
09 Jan 2026Caramelised butternut squash, a sweet and savory side dish.
03 Dec 2025Delicious roasted calabaza with lime and olive oil, easy to make.
21 Dec 2025Enjoy turkey-stuffed acorn squash with crispy Brussels sprouts.
21 Nov 2025A quick and nutritious zucchini, potato, and cilantro soup.
09 Jan 2026One-pan chicken, bacon, and asparagus skillet with squash and onions.
20 Nov 2025Savory egg muffins loaded with bacon, veggies, and protein.
28 Jan 2026A vibrant butternut squash and black bean kale salad.
21 Feb 2026Hearty one-pot chicken and butternut squash stew with couscous.
12 Nov 2025A vibrant roasted butternut squash pasta with pistachio pesto.
24 Dec 2025Roasted acorn squash filled with sweet and spicy sausage.
17 Feb 2026Delicious vegan stuffed acorn squash with tofu and spinach filling.
07 Dec 2025A nutritious pasta dish with white beans and summer squash.
15 Feb 2026A hearty vegan protein bowl with squash, quinoa, and lentils.
25 Dec 2025Wholesome butternut squash oatmeal mini muffins for breakfast or snacks.
18 Nov 2025A creamy Thai curried butternut squash soup, rich in flavor.
09 Jan 2026Enjoy ground beef & apple stuffed acorn squash for dinner.
05 Jan 2026Crispy butternut squash fries seasoned with garlic and salt.
24 Jan 2026A vibrant roasted squash and spinach salad with almond dressing.
31 Jan 2026A simple baked yellow squash side dish with onion and garlic.
16 Dec 2025