Uses
Butternut squash is a fruit that can be roasted, toasted, puréed for soups, or mashed and used in casseroles, breads, and muffins.
In Australia it is regarded as a pumpkin, and is used interchangeably with other types of pumpkin.
Butternut squash finds common use in South Africa. It is often prepared as soup or grilled whole. Grilled butternut is typically seasoned with spices such as nutmeg and cinnamon, or stuffed with other vegetables (e.g., spinach) and Feta cheese before being wrapped in foil and then grilled. The grilled butternut is often served as a side dish to braais (barbecues) and the soup as a starter dish.
It is a good source of fiber, vitamin C, magnesium, and potassium. It is also an excellent source of vitamin A and vitamin E.
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| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 188 kJ (45 kcal) |
| Carbohydrates | 11.69 g |
| - Sugars | 2.20 g |
| - Dietary fiber | 2.0 g |
| Fat | .10 g |
| Protein | 1.0 g |
| Vitamin A equiv. | 532 μg (67%) |
| - beta-carotene | 4226 μg (39%) |
| Thiamine (vit. B1) | .10 mg (9%) |
| Riboflavin (vit. B2) | .02 mg (2%) |
| Niacin (vit. B3) | 1.20 mg (8%) |
| Pantothenic acid (B5) | .40 mg (8%) |
| Vitamin B6 | .154 mg (12%) |
| Folate (vit. B9) | 27 μg (7%) |
| Vitamin C | 21.0 mg (25%) |
| Calcium | 48 mg (5%) |
| Iron | .70 mg (5%) |
| Magnesium | 34 mg (10%) |
| Phosphorus | 33 mg (5%) |
| Potassium | 352 mg (7%) |
| Zinc | .15 mg (2%) |
| Percentages are relative to US recommendations for adults. |
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