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Winter squash

Winter squash encompasses the mature, hard-rinded fruits of several species within the Cucurbita genus, belonging to the Cucurbitaceae family, which are harvested in the fall and stored for consumption through the winter months.^[1] These vining plants produce large, bell-shaped yellow flowers that require pollination by bees, yielding fruits with fine-grained flesh suitable for baking, soups, and pies, and they differ from summer squash by being eaten only after the seeds have fully matured and the rind has hardened.^[2] Native to the Americas and cultivated by Indigenous peoples for over 6,000 years, winter squash were introduced to Europe by Spanish explorers in the 16th century, with the term "squash" deriving from a Massachusetts Native American word.^[3] Today, they are grown worldwide and used in diverse cuisines as a nutritious, versatile vegetable.

Definition and Characteristics

Botanical Classification

Winter squash are members of the Cucurbitaceae family, within the genus Cucurbita, encompassing several domesticated species that produce hard-rinded fruits suitable for long-term storage. The primary species include Cucurbita maxima (e.g., hubbard and buttercup types), C. moschata (e.g., butternut and calabaza), and C. pepo (e.g., acorn and spaghetti squash varieties). These species share a common ancestry with other cucurbits like cucumbers and melons, characterized by vining growth habits and tendrils for climbing.^[4]^[5]^[6] Evolutionary origins of Cucurbita trace back to the Americas, where wild progenitors were domesticated by indigenous peoples starting around 10,000 years ago. Archaeological and genetic evidence indicates that C. pepo was first domesticated in northeastern Mexico approximately 8,000–10,000 years ago, initially for container use before evolving as a food source, while C. maxima originated in southern South America around 4,000 years ago from wild forms like C. maxima subsp. andreana. C. moschata likely emerged in northern South America, with domestication timelines less precisely dated but supported by high landrace diversity. This early cultivation predates European contact and contributed to the genetic diversity observed in modern winter squash.^[7]^[8] A key botanical distinction between winter squash and summer squash lies in their maturity at harvest: winter squash are harvested fully mature, developing hardened rinds for storage, whereas summer squash, often from the same species like C. pepo, are picked immature with tender skins. This difference affects not only storage potential but also fruit composition, with winter types accumulating more starches and sugars.^[9] Hybridization within Cucurbita species is common and facilitates breeding for desirable traits, but interspecific crosses—such as between C. pepo, C. maxima, and C. moschata—face barriers like incompatibility, requiring techniques like embryo rescue to produce viable offspring. These hybrids can exhibit heterosis, enhancing vigor and yield, yet they complicate taxonomic classification by introducing gene flow that blurs species boundaries and creates intermediate forms. Such hybridization underscores the dynamic nature of Cucurbita evolution and informs modern cultivar development.^[10]^[11]

Physical Description

Winter squash plants are herbaceous annuals belonging to the genus Cucurbita, exhibiting either vining or bushy growth habits. Vining types typically spread several meters via trailing stems equipped with coiled tendrils for climbing or support, while bush varieties form more compact mounds with shorter internodes. The leaves are large, palmately lobed, and arranged alternately along the stems, often measuring 15-30 cm across, with a rough texture on the upper surface and lighter underside. These plants are monoecious, producing separate male and female flowers on the same individual; the flowers are large, trumpet-shaped, and bright yellow to orange in color, emerging from the leaf axils in the summer months.^[12] The fruits of winter squash are pepos, characterized by a thick, hard rind that develops as the fruit matures, providing protection for long-term storage. Rind colors vary widely among cultivars, including deep orange, green, gray, or mottled patterns, with surfaces that may be smooth, ribbed, or warty. Inside, the fruit features a central seed cavity surrounded by fibrous flesh that ranges from dry and stringy to moist and creamy, depending on the variety and maturity stage; the flesh is typically orange to yellow when ripe. Seeds are numerous, flat, and oval-shaped, usually 1-2 cm long, encased in a thin, white hull, and are themselves edible after hull removal or roasting.^[13]^[14]^[15] Maturity in winter squash is indicated by the natural die-back of the vines, often triggered by cooler fall temperatures, signaling the end of fruit development. At this stage, the rind hardens to a dull, dry finish and resists penetration by a thumbnail, confirming full ripeness and readiness for harvest. These indicators ensure the fruit has accumulated sufficient sugars and structural integrity for storage.^[16]^[17]^[18]

Varieties

Common Types

Winter squash encompasses several widely cultivated varieties belonging primarily to the species Cucurbita moschata, C. pepo, and C. maxima, each distinguished by unique shapes, colors, and textures that contribute to their popularity in global markets. These common types are valued for their storage qualities and versatility, with origins tracing back to selective breeding efforts in the Americas and adaptations from indigenous cultivation practices. Butternut squash (C. moschata) features a distinctive pear-shaped form with smooth, tan-colored rind and vibrant orange flesh that offers a sweet, nutty flavor. The modern butternut variety was developed in 1944 by amateur breeder Charles Leggett in Stow, Massachusetts, through crosses involving gooseneck and other squash types to improve uniformity and taste.^[19] This variety typically weighs 2 to 3 pounds and matures in about 110 days, making it a staple for commercial production due to its cylindrical neck ideal for processing.^[1] Acorn squash (C. pepo) is characterized by its compact, acorn-like shape with a dark green, deeply ribbed rind and pale yellow to orange flesh that provides a mild, slightly sweet taste. Native to North America and cultivated by indigenous peoples for thousands of years, this variety grows on sprawling vines and produces fruits averaging 1 to 2 pounds, suitable for single servings.^[20] Its tapered end and hard shell allow for extended storage, with plants reaching maturity in 80 to 100 days under warm conditions.^[21] Spaghetti squash (C. pepo) stands out with its oblong, creamy-yellow rind and flesh that separates into stringy, pasta-like strands upon cooking, offering a low-starch alternative in diets. While native to the Americas with cultivation dating back at least 7,000 years, the variety as known today originated around 1850 in Manchuria, China, as a fodder crop before being introduced to the United States in the 1930s.^[22] Fruits measure up to 10 inches long and weigh about 5 pounds, harvested after 90 to 100 days on vigorous vines.^[22] Pumpkins, encompassing various cultivars within C. pepo and C. maxima, are typically round with bright orange rinds and dense, sweet flesh suited for both culinary and ornamental uses. These originated in Central and South America, domesticated over 9,000 years ago by indigenous groups, and include pie varieties like Sugar Pie (C. pepo), a small-fruited heirloom developed in the 19th century for its superior flavor in desserts.^[23] Sugar Pie pumpkins average 6 to 8 inches in diameter and 2 to 6 pounds, with smooth texture and high sugar content that enhance baking qualities.

Regional and Specialty Varieties

Regional and specialty varieties of winter squash encompass heirloom and culturally significant types that highlight unique adaptations to local climates, traditions, and culinary preferences, often differing from more ubiquitous commercial varieties like butternut or acorn in shape, flavor, and heritage.^[24] Kabocha, a Japanese variety of Cucurbita maxima, features a squat, round shape with a hard, dark green or orange rind and dense, sweet orange flesh that offers a nutty, chestnut-like flavor, earning it the nickname "Japanese pumpkin" in its native region where it is prized in autumn dishes for its creamy texture when steamed or simmered.^[24]^[25] The term "kabocha" originated from 16th-century introductions to Japan, with C. maxima varieties arriving from the United States around 1863 and undergoing breeding efforts in the mid-20th century to develop modern hybrids, kabocha holds cultural importance in Japanese harvest festivals and everyday cooking, symbolizing abundance and seasonal transition.^[26] Delicata, an heirloom Cucurbita pepo from the United States dating to 1894 when it was introduced by the Peter Henderson Company, is characterized by its oblong form, cream-colored rind with green stripes, thin edible skin, and fine-grained, caramel-like flesh that bakes to a sweet, tender consistency.^[27]^[28] Nearly lost after the Great Depression due to its thin skin making it less ideal for long-distance shipping, it was reintroduced in the early 2000s through breeding at Cornell University, resulting in disease-resistant strains like Cornell's Bush Delicata that revived its popularity among American home gardeners and chefs for its convenience and dessert-like taste.^[29]^[30] This variety reflects early 20th-century American heirloom preservation efforts, emphasizing small-scale farming heritage in New England and the Midwest.^[27] Hubbard squash, a New England heirloom of Cucurbita maxima traced to the 1840s when seeds were shared by Mrs. Elizabeth Hubbard with seedsman James J. H. Gregory, boasts a teardrop shape, thick blue-gray rind, and pale orange, watery flesh ideal for pureeing into soups and pies due to its mild, slightly sweet profile.^[31]^[32] Varieties like Blue Hubbard, developed and commercialized by Gregory in the 1880s, became staples in northeastern U.S. agriculture, supporting local seed companies and embodying Yankee frugality through its long storage life and versatility in colonial-style recipes.^[31]^[33] Its cultural role in New England underscores 19th-century innovation in crop stabilization, with Gregory's efforts stabilizing the variety for market reliability.^[32] Carnival squash, a modern hybrid Cucurbita pepo developed in the late 20th century as a cross between acorn and sweet dumpling types, displays a small, ribbed, apple-like form with a multicolored rind featuring cream, green, orange, and yellow patches, enclosing mild, yellowish flesh with a subtle nutty sweetness suitable for roasting or stuffing.^[34]^[35] This decorative yet edible variety gained traction in North American specialty markets for its visual appeal and compact semibush growth, representing contemporary breeding focused on aesthetics and home garden productivity without sacrificing flavor.^[36] Its popularity highlights a shift toward ornamental edibles in urban farming, blending heirloom charm with hybrid vigor.^[34]

Cultivation

Growing Conditions and Planting

Winter squash is a warm-season crop that requires full sun exposure for optimal growth and fruit development. It thrives in daytime temperatures between 70°F and 90°F (21°C to 32°C), with soil temperatures ideally ranging from 65°F to 80°F (18°C to 27°C) at planting depth, and it is highly sensitive to frost, which can damage foliage and vines.^[37]^[38]^[39] The plants prefer well-drained, loamy soils with a pH of 6.0 to 6.8, enriched with organic matter to support nutrient uptake and moisture retention without waterlogging.^[40] Seeds can be started indoors 3 to 4 weeks before the last frost for transplanting, or directly sown outdoors after the soil warms and the risk of frost has passed, at a depth of about 1 inch. For direct sowing, plant 2 to 4 seeds per hill or in rows, thinning to 1 or 2 strong plants per spot once seedlings emerge with true leaves. Vining varieties, which spread extensively, should be spaced 3 to 6 feet apart in rows 6 to 8 feet wide, while bush types allow for closer spacing of 2 to 3 feet between plants to accommodate their more compact growth habit.^[41]^[37]^[42] Pollination in winter squash relies primarily on insects such as bees, which transfer pollen from male flowers to female flowers on the same or nearby plants, as both flower types appear on monoecious vines. In areas with low pollinator activity, hand pollination can improve fruit set by gently brushing pollen from a male flower onto the stigma of a female flower early in the morning when blooms are receptive. To encourage natural pollination, avoid broad-spectrum pesticides and plant pollinator-attracting flowers nearby.^[43]^[2]^[38] Common pests include squash vine borers, whose larvae tunnel into stems causing wilting, and can be managed by using row covers until female flowers appear or applying targeted insecticides to the stem base at the first sign of adult moths. Powdery mildew, a fungal disease appearing as white powdery spots on leaves in warm, humid conditions, is prevented through crop rotation every 2 to 3 years, selecting resistant varieties, and ensuring good air circulation by proper spacing.^[44]^[45]^[46]

Harvesting and Storage

Winter squash reaches maturity 80 to 120 days after planting, indicated by a hardened rind that resists fingernail penetration, full coloration depending on the variety, and drying of the stem with corky appearance.^[2]^[47] Harvesting should occur before the first frost to avoid damage, typically in late summer or fall. To harvest, cut the squash from the vine using a sharp knife or pruners, leaving 2 to 3 inches of stem attached to seal the fruit and prevent rot entry; handle gently to avoid cuts or bruises that could shorten storage life.^[48] Immediately after harvest, cure the squash by placing it in a warm (80°F to 85°F), dry area with good air circulation for 10 to 14 days, which allows the rind to thicken, minor wounds to heal, and sugars to develop for enhanced sweetness.^[49]^[47] Post-curing, store winter squash in a cool (50°F to 55°F), dry, dark place with 50% to 70% relative humidity and adequate ventilation to inhibit mold growth; avoid proximity to ethylene-producing fruits like apples.^[48] Under these conditions, most varieties maintain quality for 3 to 6 months, though shelf life varies, with acorn squash lasting about 1 to 2 months and hubbard types up to 6 months.^[47]

Culinary Uses

Preparation Techniques

Winter squash requires careful preparation to handle its tough rind and dense flesh. Begin by washing the exterior under cool running water and scrubbing with a vegetable brush to remove any dirt or residue before cutting.^[50] Using a sharp knife, cut the squash in half lengthwise, then scoop out the seeds and stringy pulp with a spoon; the seeds can be saved for roasting or planting.^[51] Peeling winter squash can be challenging due to its thick rind, particularly in varieties like butternut or acorn. For thinner-rind types, a vegetable peeler can be used directly after washing. For thicker rinds, first soften the squash by poking several holes in the skin with a fork and microwaving on high for 2-5 minutes, which makes peeling easier without fully cooking the flesh. Alternatively, boiling the whole squash briefly before peeling can also tenderize the rind.^[52]^[53] Common cooking methods for winter squash include roasting, steaming, and microwaving, each suited to different textures and uses. To roast, halve the squash, remove seeds, place cut-side down on a baking sheet, and bake at 350°F for 30-60 minutes until tender and easily pierced with a fork; cubed pieces may take 20-25 minutes at the same temperature.^[54]^[55] For steaming, peel and cut into 2-inch cubes, then place in a steamer basket over boiling water, cover, and cook for 15-20 minutes until soft.^[56] Microwaving offers quick preparation: pierce the whole squash several times, place in a microwave-safe dish with a bit of water, and cook on high for 8-12 minutes, turning halfway, until tender.^[57] The seeds and skins of winter squash can also be utilized. Rinse the removed seeds, pat dry, toss with a small amount of oil and salt, and roast at 250°F for 10-15 minutes until crisp. Some varieties, such as delicata, feature thin, edible skins that can be consumed after cooking, adding a nutty texture without the need for peeling.^[58]^[59]

Cultural and Regional Dishes

In American cuisine, winter squash is integral to holiday traditions, with pumpkin pie serving as a quintessential Thanksgiving dessert. This custard-based pie features a filling of pureed winter squash—typically pumpkin or butternut—blended with eggs, cream, and warming spices such as cinnamon, ginger, nutmeg, and cloves, baked in a flaky crust to create a sweet, spiced treat enjoyed nationwide since colonial times.^[60] Butternut squash soup has also become a beloved fall staple, where the squash is roasted for deepened flavor and pureed with onions, broth, and herbs like sage or rosemary into a velvety, comforting starter or light meal.^[61] Italian regional dishes showcase winter squash's versatility in northern cooking, particularly in risotto alla zucca, a creamy Lombardian specialty where diced or pureed butternut, kabocha, or pumpkin is slowly stirred into arborio rice with white wine, vegetable broth, and grated Parmesan for a subtly sweet, golden-hued risotto often garnished with fried sage leaves.^[62] Zucca ripiena, or stuffed squash, is another traditional preparation from areas like Emilia-Romagna, involving halved acorn or butternut squash filled with a savory mixture of Italian sausage, breadcrumbs, leeks, and cheese, then baked until tender and caramelized.^[63] In Japanese cuisine, kabocha squash stars in tempura, a light batter-fried dish where thick wedges are dipped in a chilled flour-and-egg mixture and deep-fried to yield a crispy exterior contrasting the squash's creamy, chestnut-like interior, commonly served as an appetizer with tentsuyu dipping sauce.^[64] Kabocha no nimono offers a simmered alternative, with chunks of the squash gently cooked in a dashi-based broth flavored with soy sauce, mirin, and sugar to enhance its natural sweetness, making it a staple side dish in home-cooked meals.^[65] Indian cooking highlights winter squash in kaddu ki sabzi, a North Indian dry curry where pumpkin pieces are stir-fried with whole spices like cumin seeds, fenugreek, coriander, and turmeric, balanced by jaggery for a tangy-sweet profile that pairs well with roti or rice.^[66] Modern fusion cuisine reimagines winter squash in innovative ways, such as butternut squash ravioli, where handmade pasta dough encases a filling of roasted squash blended with vegan ricotta, sage, and nutmeg, tossed in a brown butter sauce for an Italian-inspired vegetarian pasta.^[67] Squash also substitutes for meat in vegan dishes, like thickly sliced and grilled "butternut steaks" marinated in soy or balsamic glazes to mimic the texture and heartiness of beef, providing a plant-based centerpiece for diverse meals.^[68]

Nutritional Value

Composition and Nutrients

Winter squash is characterized by a low caloric density, providing approximately 20-50 kcal per 100 g of raw flesh, primarily due to its high water content and minimal fat and protein levels.^[69] The macronutrient profile includes high complex carbohydrates at 10-15 g per 100 g, with dietary fiber contributing 2-3 g, supporting digestive health, while protein remains minimal at around 1 g and fat at less than 0.5 g per 100 g.^[70] In terms of micronutrients, winter squash is notably rich in vitamin A, largely from beta-carotene, with orange-fleshed varieties offering up to 10,000 IU per 100 g.^[71] It also provides vitamin C at 15-20 mg per 100 g and potassium around 300-350 mg per 100 g, alongside antioxidants such as lutein and zeaxanthin.^[69]^[72] Nutrient variations occur across types; for instance, orange-fleshed squashes like butternut exhibit higher carotenoid levels compared to paler varieties, enhancing their vitamin A precursor content.^[73] The seeds of winter squash are a concentrated source of minerals, including magnesium (up to 500 mg per 100 g) and zinc (around 8 mg per 100 g), offering additional nutritional value when consumed.^[74] The flesh of winter squash contains 80-90% water by weight, which contributes to its low energy density and hydrating properties.^[75]

Health and Culinary Considerations

Winter squash offers several health benefits due to its rich nutrient profile. The high beta-carotene content, which the body converts to vitamin A, supports eye health by maintaining vision and reducing the risk of age-related macular degeneration.^[53] Vitamin C in winter squash contributes to immune function by acting as an antioxidant that protects cells from damage and enhances the body's defenses against infections.^[76] Additionally, the dietary fiber promotes digestive regularity by aiding bowel movements and supporting gut health.^[53] Its low glycemic index helps in diabetes management by stabilizing blood sugar levels through slowly digestible polysaccharides.^[53] Potential risks associated with winter squash consumption include oxalates present in some varieties, which may contribute to kidney stone formation in susceptible individuals if consumed in large amounts, though overall oxalate levels are low at about 4 mg per half-cup serving.^[77] Pesticide residues on non-organic winter squash can pose health concerns, as conventional produce may contain higher levels of synthetic chemicals linked to endocrine disruption; opting for organic varieties reduces exposure.^[78] From a culinary perspective, cooking winter squash enhances the absorption of beta-carotene by breaking down the plant matrix, making the nutrient more bioavailable compared to raw forms.^[79] Pairing it with healthy fats, such as olive oil, further improves carotenoid uptake, as these fat-soluble compounds require lipids for efficient intestinal absorption.^[79] During storage, winter squash experiences gradual nutrient degradation, particularly of heat-sensitive vitamins like C, with significant losses occurring after several months; for optimal nutritional value, it should be consumed within 2-3 months under cool, dry conditions.^[80]

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Pumpkins may attract much attention as an official sign of cooler weather, but they are just one of dozens of seasonal squash varieties in the Cucurbitaceae ...Winter Squash And Health · Select · MakeMissing: origin | Show results with:origin
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Preparing Winter Squash | Home Vegetable Gardening
To cook winter squash, place unpeeled pieces cut sides down on a shallow baking dish and bake in a 350°F oven for 30 minutes or longer.Missing: methods | Show results with:methods
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[PDF] Winter Squash - Montana Harvest of the Month
The edible, dark orange winter squash flesh is high in beta carotene which is converted in the body to Vitamin A. Winter squash is also high in complex ...Missing: fibrous | Show results with:fibrous
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[PDF] Squash - Dakota - SDSU Extension
Winter squash can be baked, steamed, microwaved, mashed and sautéed. To steam winter squash, peel, remove seeds and cut into 2-inch cubes. Place a steaming ...
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Taming of the edible gourd - MSU Extension
Oct 28, 2013 · The squash can then be baked in the rind at 350 degrees F for 1 hour or microwaved on high for 8-12 minutes. To determine if the winter squash ...
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Preserving Pumpkin & Winter Squash - Clemson HGIC
Oct 30, 2020 · To roast, take dried seeds, toss with oil and or salt, and roast in a preheated oven at 250 °F for 10 to 15 minutes. Sprinkle with your ...
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[PDF] Harvest of the Month Activity Guide Winter Squash
Popular varieties of winter squash include acorn, butternut, delicata, Hubbard, kabocha, spaghetti, and even pumpkin! nutrition & seasonality. • Key nutrients:.
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Butternut Pumpkin Pie Recipe - Serious Eats
Rating 5.0 (9) · 3 hr 55 minThe very best pumpkin pie is made from squash (which is what is actually inside those cans of pure pumpkin purée).
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Butternut Squash Soup - America's Test Kitchen
Rating 4.2 (100) · 1 hrMicrowave squash, then caramelize it in a Dutch oven with leeks. Add broth, simmer, then blend. Do not use pre-peeled squash.
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Risotto alla Zucca | Italian Food Forever
55 minNov 15, 2020 · This is a wonderful autumn risotto made with butternut squash I like to make for special celebrations such as Thanksgiving.
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Italian Stuffed Acorn Squash - Food52
1. Pre-heat the oven to 400 degrees. · 2. Drizzle the squash with olive oil and a little salt and pepper. · 3. In a skillet, saute the garlic and leeks until ...
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Kabocha Tempura (Deep Fried Japanese Kabocha Squash) Recipe
Rating 3.7 (30) · 38 minFeb 14, 2023 · Ingredients ; 1/2 Japanese kabocha squash ; 1 large egg ; 3/4 cup all-purpose flour ; 1/4 cup potato starch ; 1 cup ice-cold water.Never Lose A Recipe Again! · Ingredients · Steps To Make It
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Japanese Simmered Kabocha かぼちゃの煮物 - Just One Cookbook
Rating 4.8 (132) · 45 minOct 2, 2025 · Cooked in a savory dashi broth with soy sauce and sake, this classic Japanese Simmered Kabocha is a simple and nourishing side dish.
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Kaddu ki Sabzi - Pumpkin Sabzi - Swasthi's Recipes
Rating 5.0 (54) · 25 minDec 18, 2023 · Kaddu ki sabzi is a delicious Indian dish made with pumpkin, spices and herbs. It is a very easy and simple to make dish & goes well with rice, quinoa, roti, ...
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Vegan Butternut Squash Ravioli
Rating 5.0 (8) · 50 minNov 26, 2017 · Vegan creamy, cheesy, roasted vegan butternut squash ravioli with a garlicky sage brown butter sauce. DOES NOT DISAPPOINT!
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Butternut Squash Steak - Vegan Gluten Free Life
45 minButternut squash steak is easy, savory, versatile, gluten free and vegan. Can't get better than that!<|control11|><|separator|>
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Winter squash raw nutrition: calories, carbs, GI, protein, fiber, fats
Winter squash raw nutrition (100 grams). Richest in Vitamin C: 11mg (12% of DV), Potassium: 347mg (10% of DV). Glycemic Index: 13, Calories:40, ...
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/169283/nutrients
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https://www.eatthismuch.com/calories/squash-2191?a=0.2205071664829107%3A0
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Squash, winter, butternut, cooked, baked, with salt, 1 cup, cubes
Vitamin A, IU (IU). 22867.75. Retinol (mcg). 0. Carotene, beta (mcg). 9368.5. Carotene, alpha (mcg). 2316.5. Vitamin E (alpha-tocopherol) (mg). 2.64.
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Enjoy the taste and health benefits of winter squash - MSU Extension
Sep 24, 2012 · High levels of alpha-carotene and beta-carotene, which converts to Vitamin A; Good source of Vitamin C; Healthy source of fiber; Antioxidant ...
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Pumpkin: Nutrition, Benefits, and How to Eat It - Healthline
Magnesium: 20% of the DV; Phosphorus: 14% of the DV; Zinc: 10% of the DV. Pumpkin seeds are low in carbs but high in fat ...
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Winter squash nutrition: calories, carbs, GI, protein, fiber, fats
Winter squash nutrition (100 grams). Richest in Vitamin A: 5223 IU (104% of DV), Vitamin A: 261µg (29% of DV). Glycemic Index: 13, Calories:37, ...
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Myths and truths about vitamin C - Harvard Health
Jan 22, 2025 · As an antioxidant, vitamin C supports the immune system by protecting cells from free radical damage and enhancing the body's natural defenses.
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[XLS] Oxalate Table - Harvard T.H. Chan School of Public Health
BEANS, RED KIDNEY, BOILED, UNSALTED, 1/2 cup, 9.9, *. 116, BEANS, REFRIED ... BAKED, UNSALTED WINTER SQUASH, 1/2 cup, 4, *. 406, BAMBOO SHOOTS, CANNED, DRAINED ...
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Pesticide residue intake from fruits and vegetables and fecundability ...
Apr 4, 2020 · Intake of conventionally-grown (i.e., not organic) fruits and vegetables is a major source of pesticide exposure in the general population, and ...
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Carotenoids | Linus Pauling Institute | Oregon State University
Chopping, homogenizing, and cooking disrupt the plant matrix, increasing the bioavailability of carotenoids (3). ... winter squash are rich sources of α- and β- ...
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Storing food too long cuts nutrients | Archived News | Daily Collegian
Apr 5, 2005 · "You could keep winter squash for months and it would still be very nutritious." Brown said vitamin C is very sensitive to any factor that ...