Winter Squash

Health Benefits:

  • Great source of carotenoids

Nutrition Information (1/2 cup, cooked):

  • Calories: 40
  • Fat: 0 grams
  • Protein: 2 grams
  • Carbohydrate: 9 grams
  • Fiber: 3 grams
  • Sugar: 3 grams
  • Cholesterol: 0 grams
  • Sodium: 0 grams
  • Vitamin A: 110%
  • Vitamin C: 15%
  • Calcium: 2%
  • Iron: 2%


  • Candy-sweet


  • Winter squash often has a thick, tough skin that makes peeling hard. It is usually easier to cook the unpeeled squash and then scoop out the cooked flesh afterwards.
  • Scoop out any seeds before cooking.
  • To bake: Using a whole or halved winter squash,  poke holes in the skin with a fork and place on a baking sheet. Bake at 350 degree F for 45 minutes.
  • To boil: Cut squash into four pieces or rings and place in a pot of boiling water. Boil 25 minutes or until tender.
  • To microwave: Place halves or quarters, cut side down, in a shallow dish; add ¼ cup water. Cover tightly and microwave on high 6 to 8 minutes or until soft.
  • Squash is cooked when it is easy to cut with a fork,  and the skin peels off easily.


  • Add peeled, cooked squash cubes to your favorite soups, stews, beans, casseroles, and sauces.
  • Cooked winter squash makes a great side dish for meat, poultry, or fish.


  • Cooked squash may be frozen in an airtight container not made from metal


  • “Winter squash, fresh.” (December 2012). USDA. Retrieved from
  • “Bounty Hunger.” Shape. November 2014. 160.

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