![]() ![]() Spaghetti squash has glycemic index ranking of less than 20.īuttercup, Blue Hubbard, Cushaw and Butterkin SquashĬountless other varieties of winter squash are becoming more readily available in the produce bin. Where a one-cup serving of pasta has about 220 calories, a one-cup serving of spaghetti squash contains a meager 42 calories. This unique characteristic has made this squash popular as a low calorie pasta substitute. Once cooked, scrape its deep orange flesh from the skin and watch it magically separate into spaghetti-like strands. Spaghetti squash is a unique, yellow-gold oblong squash with a nutty taste that’s best eaten in the fall. A one-cup serving of kabocha squash is very low in calories and carbs - just 40 calories per serving and 7 grams of carbs - while supplying 70% of the recommended daily intake of vitamin C for older adults. They have a rich, sweet flavor and are well suited for baking or mashing. Kabocha is the Japanese word for squash, which is why these squat green gourds, available in early to mid-winter, are often referred to as Japanese pumpkins. Although it doesn’t supply much fiber, it will satisfy your daily needs for vitamin A and is also a rich source of vitamin C, calcium and iron. Delicata squash is also known as peanut squash or sweet potato squash, and contains only 40 calories and 9 grams of carbs in a one-cup serving. Unlike most winter squashes, the thin skin is edible because it actually belongs to the summer squash species. This fall heirloom squash is cream-colored with green stripes on a pale yellow background. ![]() Based on a serving size of about 1/3 of a cup of boiled, mashed squash, butternut squash has a very low glycemic load of 3. Butternut squash has a glycemic index ranking of 51. One cup of butternut squash has 82 calories, 22 grams of carbs and is an excellent source of beta-carotene. To cut butternut squash, chop the neck from the body and work with each section separately. Avoid the wait at Urgent Care by microwaving a butternut squash before taking a knife to its seemingly impenetrable skin. If you’re prone to kitchen accidents, you may find cutting into butternut squash somewhat daunting. This bell-shaped squash earns its tough covering while maturing on the vine. It has a sweet, nutty taste, similar to that of a pumpkin. But it’s a little higher than most squashes in terms of calories (115) and carbs (30 gram) per one cup of cooked squash.īutternut squash is among the most widely available types of winter squash. ![]() This hefty squash weighs in with large doses of folate, calcium, and magnesium and contains more potassium than two bananas. Some have christened acorn the nutrition heavyweight of the winter squash world. This deep-green skinned fall variety has a mild flavor and is named for its acorn-like shape. Here are some popular varieties: Acorn Squash Nutrition Facts There are so many types of winter squash available, why not be adventuresome and try one you’ve never tasted this winter? It may become your new favorite. Nutritional Value of Certain Squash Varieties Winter squash is ranked among the top three food sources of carotenoid antioxidants and it’s also an excellent source of the minerals magnesium and potassium, which help regulate blood pressure, and immune system strengtheners vitamins C and A. Squash rivals lentils and barley in its high fiber content, especially soluble fiber, the type responsible for regulating blood sugar and cholesterol levels. A one-cup serving of cooked squash is low in calories, ranging from 42 calories for spaghetti squash to 115 calories in the acorn variety. Although squash varieties vary both in calories, carbohydrates and fiber and also in their micronutrient composition, they all supply healthy carbohydrates, the body’s main source of energy. Today squash is grown in almost every U.S. Squash has been cultivated for over 10,000 years in Central America and in Peru, where images of gourds commonly appear on Moche ceramics. Winter squashes belong to the Cucurbita (Latin for “gourd”) genus, a type of vine native to the Andes and Mesoamerica. Summer squashes are soft-skinned, like zucchini and patty pan, and can be eaten fresh or cooked, while the more prolific winter varieties have hard exteriors. The diverse offerings can be categorized into winter and summer varieties, a reference to the time of harvesting. More than 350 different types of squash are commonly grown in North America. We usually think of squashes as vegetables, but botanists characterize them as fruits because they develop from the flower of the plant and contain seeds. ![]()
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