Starches and grains
Butternut squash
Plenty of beta-carotene for few calories.
Nutrition facts
Serving: 1 cup (140 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Protein | 1.4 g | |
| Carbs | 16.4 g | |
| Fibre | 2.8 g | 10 % |
| Sugars | 3.1 g | 3 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 6 mg | 0 % |
| Vitamin A | 745 µg | 83 % |
| Vitamin C | 29 mg | 33 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Its 83% of vitamin A per cup is beta-carotene (provitamin A), not retinol: the body converts it as needed, and its absorption calls for a little fat at the same meal.
- Beta-carotene is heat-stable; cooking and blending (purée, soup) make it more accessible by breaking cell walls. The more orange the flesh, the more it contains.
Preparation
Roasted or steamed, it keeps its beta-carotene and potassium; boiled, some potassium and vitamin C go into the water. A drizzle of oil when serving helps the absorption of carotenoids.
Sources
- Squash, winter, butternut, raw
- USDA FoodData Central, SR Legacy
- NIH Office of Dietary Supplements, Vitamin A and Carotenoids fact sheet
- Linus Pauling Institute, Carotenoids (bioavailability and cooking)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.