Nutritional Value Of Winter Squash

Winter squash belongs to the Cucurbitaceae family and represents other species like melon and cucumber. It is usually cooked before eating. Their hard protective skins are difficult to pierce which also accounts for their large storage life. Apart from being an excellent source of Vitamin A, winter squash is also rich in complex carbohydrates such as starch and fiber. Anti-cancer properties are also found in winter squash. It contains a range of health promoting nutrients like iron, niacin, potassium, beta carotene and is also known to be good for lung health. Read on to know a complete nutritional profile of winter squash and know why it is beneficial for over all health.

Winter Squash Nutrition Facts

Amount of Winter Squash: 1 cup

Total Weight of Winter Squash: 205 g

Nutrients	Amount
Basic Components
Protein	1.82 g
Carbohydrates	17.94 g
Water	182.49 g
Ash	1.48 g
Calories
Total Calories	79.95
Calories From Fat	11.62
Calories From Saturated Fat	2.40
Carbohydrates
Dietary Fiber	5.74 g
Starch
Fats
Total Fat	1.29 g
Saturated Fat	0.27 g
Mono Fat	0.10 g
Poly Fat	0.54 g
Vitamins
Vitamin A IU	7291.85 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	0.00 RE 4343.95 mcg
Niacin – B3	1.44 mg
Vitamin C	19.68 mg
Vitamin E (Gamma Tocopherol)
Folate	57.40 mg
Minerals
Calcium	28.70 mg
Copper	0.19 mg
Iron	0.68 mg
Magnesium	16.40 mg
Manganese	0.43 mg
Phosphorus	41.00 mg
Potassium	895. 85 mg
Selenium	0.82 mcg
Sodium	2.05 mg
Zinc	0. 53 mg
Saturated Fats
16:0 Palmitic	0.00g
Mono Fats
18:1 Oleic	0.09 g
Poly Fats
18:2 Linoleic	0.20g
18:3 Linolenic	0.34 g
Other Fats
Omega 3 Fatty Acids	0.34 g
Omega 6 Fatty Acids	0.20 g
Amino Acids
Alanine	0.08 g
Arginine	0.10 g
Aspartate	0.19 g
Cystine	0.02 g
Glutamate	0.32 g
Glycine	0.07 g
Histidine	0.03 g
Isoleucine	0.07 g
Leucine	0.10 g
Lysine	0.07 g
Methionine	0.02 g
Phenylalanine	0.07 g
Proline	0.07 g
Serine	0.07 g
Threonine	0.06 g
Tryptophan	0.03 g
Tyrosine	0.06 g
Valine	0.08 g

Buying & Storing Facts

Careful purchasing is required for winter squash, as it is prone to decay. Buy the squashes that are firm and have dull rinds. Soft rinds are an indicator that the squash is watery and lacks flavor. Hence, choose the ones with hard rinds.
The storage life of water squash is more than that of summer squash. It can be stored safely from one week to 6 months, depending on the variety of winter squash you choose.
Winter squash should be stored away from direct light. It should not be exposed to extreme temperatures. The ideal temperature for winter squash storage is between 10 and 15 degrees C.
Cover the pieces of winter squash in a plastic wrap and store them in the refrigerator. They will be able to sustain a maximum of three days.
The ideal way of freezing winter squash is to cut its pieces in individual sizes for different recipes.

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