Winter Squash Guide: Types, Benefits, How to Use & More

Winter squash is a versatile and nutrient-rich fruit more commonly thought of as a vegetable that brightens up cold-weather meals.

Whether roasted, pureed into soups, or stuffed and baked, these hearty squashes are packed with flavor and health benefits.

With its hearty texture and natural sweetness, it is a staple in many comforting recipes. Beyond its culinary appeal, winter squash boasts numerous health benefits supported by scientific research.

This guide explores the nutritional and health advantages of winter squash, along with a detailed look at 15 popular types and how to use them.

What is winter squash?

Winter squash refers to a group of squash varieties that are harvested in the fall — making them fall fruits — and have a hard rind, allowing them to be stored throughout the winter.

Unlike summer squash, winter squash has dense, sweet flesh and is excellent for roasting, pureeing and baking.

Common types of winter squash include butternut, acorn, spaghetti and kabocha squash.

Winter squash varieties

Here are the most well-known types of winter squash:

• Butternut squash
• Acorn squash
• Spaghetti squash
• Kabocha squash
• Delicata squash
• Hubbard squash
• Sweet dumpling squash
• Buttercup squash
• Carnival squash
• Turban squash
• Red kuri squash
• Mashed potato squash
• Banana squash
• Honeynut squash
• Sugar pumpkin

Health benefits

Winter squash is loaded with nutrients that support overall health. Here are the key benefits, supported by research:

1. Highly nutritious

Winter squash is not just a staple during the cold weather — it’s also loaded with nutrition. Here are some of the key nutrients that provide many of the benefits of winter squash varieties:

• High in vitamins C and A: Squash is loaded with vitamin C and vitamin A, which support a healthy immune system and skin health.
• Loaded with fiber: With its high fiber content, winter squash promotes proper digestion and helps stabilize blood sugar levels.
• Low in calories: This popular cold-weather food is good for weight management while keeping you full.
• High in potassium: High-potassium foods support heart health and proper hydration.

2. Rich in antioxidants

As a high-antioxidant food, squash has anti-inflammatory properties and may help boost immunity. Winter squash is high in beta-carotene, vitamin C and other antioxidants that help reduce oxidative stress and inflammation.

Research has highlighted the role of beta-carotene and vitamin C in protecting cells from oxidative damage and reducing inflammation linked to chronic diseases.

3. Helps boost immune function

Winter squash’s vitamin C content strengthens the immune system and enhances the body’s ability to fight infections.

For instance, one meta-analysis demonstrated that vitamin C supplementation improves immune response and reduces the duration of colds.

In addition, there is promising research on its potential to help combat cancer, according to the American Institute for Cancer Research.

4. Promotes digestive health

The fiber in winter squash supports gut health by promoting regular bowel movements and feeding beneficial gut bacteria.

Several studies have linked dietary fiber intake with improved microbiome diversity and lower rates of digestive disorders.

5. Helps manage blood sugar levels

The polysaccharides in winter squash, including pectin, may regulate blood sugar levels.

In fact, squash polysaccharides have been found to potentially help improve insulin sensitivity and glucose metabolism.

6. Aids heart health

Winter squash is rich in potassium, which helps regulate blood pressure and reduce the risk of cardiovascular disease.

Several studies have found that higher potassium intake is associated with lower blood pressure and reduced risk of stroke.

For instance, a 2014 study found that higher potassium intake was associated with a reduced risk of any type of stroke, ischemic stroke and all-cause mortality in older women.

7. Helps maintain bone health

Winter squash provides essential minerals like calcium, magnesium and phosphorus, which are crucial for strong bones and preventing osteoporosis.

8. Supports eye health

Beta-carotene in winter squash converts to vitamin A, essential for maintaining healthy vision and preventing age-related macular degeneration.

Research in JAMA Ophthalmology found that high dietary beta-carotene intake helps lower the risk of age-related macular degeneration.

9. Promotes healthy blood

Rich in iron and folate, winter squash supports red blood cell production and helps prevent anemia.

Research has revealed the role of iron and folate in combating iron-deficiency anemia, especially in women and children.

10. May boost skin health

The beta-carotene in winter squash, which converts to vitamin A, contributes to healthy, glowing skin by reducing inflammation and protecting against sun damage.

A 2021 study published in the Journal of Investigative Dermatology found that a diet rich in beta-carotene improved skin elasticity and reduced photoaging in participants.

Types of winter squash (plus uses)

1. Butternut squash

Pear-shaped with smooth, tan skin and sweet orange flesh, butternut squash is especially high in vitamins A and C, potassium, and magnesium.

• How to Buy and Store: Choose firm squash. Store in a cool, dry place for up to three months.
• Recipes: Butternut squash soup, roasted cubes or purée for risotto.

2. Acorn squash

Ribbed, acorn-shaped, with dark green or orange skin, acorn squash nutrition is a good source of vitamin C, potassium and magnesium.

• How to Buy and Store: Select squash with smooth, heavy skin. Store for one to two months.
• Recipes: Stuff it with grains and vegetables, make acorn squash soup, or sliced and roasted.

3. Spaghetti squash

Spaghetti squash is oval with pale yellow skin, and its flesh separates into strands. This winter squash provides vitamin C, manganese and fiber.

• How to Buy and Store: Looks for firm, blemish-free skin. Store it up to three months.
• Recipes: Use as a pasta alternative or in casseroles.

4. Kabocha squash

Round with green skin and dense orange flesh, kabocha squash is a beta-carotene powerhouse. It also provides vitamin C, fiber and more.

• How to Buy and Store: Store for up to two months.
• Recipes: Kabocha tempura, roasted slices or soup.

5. Delicata squash

High in fiber, vitamin A and potassium, delicata squash is oblong with yellow skin and green stripes.

• How to Buy and Store: Choose firm, smooth squash, and store for one month.
• Recipes: Roasted or stuffed delicata rings.

6. Hubbard squash

Large with bumpy skin, hubbard squash is typically blue, gray or orange. As far as hubbard squash nutrition is concerned, it’s high in vitamins C and A, along with fiber.

• How to Buy and Store: Store for up to 6 months.
• Recipes: Mash into soups, or roast large wedges.

7. Sugar pumpkin

Small, round and deep orange, sugar pumpkin contains a good amount of vitamin A, potassium and vitamin E.

• How to Buy and Store: Choose dense, unblemished pumpkins. Store for two to three months.
• Recipes: Pumpkin pie, purée for baked goods or roasted wedges.

8. Carnival squash

Small with yellow, green and orange patterns, carnival squash is bursting with fiber and vitamins A and C.

• How to Buy and Store: Choose one with firm skin, and store for one month.
• Recipes: Roast as wedges, or use as edible bowls.

9. Red kuri squash

Red kuri squash provides beta-carotene and vitamin C, among other nutrients. It’s teardrop-shaped with red-orange skin.

• How to Buy and Store: Lasts one to two months.
• Recipes: Use in curries, soups or roasted whole.

10. Honeynut squash

Mini butternut squash with concentrated sweetness, honeynut squash is a good source of vitamin A, potassium and vitamin E.

• How to Buy and Store: Look for one that is small and smooth. Store for two months.
• Recipes: Roast with cinnamon, or mash as a side.

11. Sweet dumpling squash

Sweet dumpling squash is a small, round squash with cream-colored skin and green stripes. It’s high in vitamins C and A, fiber and magnesium.

• How to Buy and Store: Look for firm squash with no soft spots. Store for up to three months.
• Recipes: Bake whole and stuff with grains, or roast as a side dish.

12. Turban squash

Turban squash has a unique, decorative appearance with a bulbous top and multicolored skin. It provides a hearty dose of vitamin A, complex carbohydrates and vitamin A.

• How to Buy and Store: Choose heavy squash with vibrant color. Store in a cool, dry place for up to six months.
• Recipes: Use in soups or as a centerpiece dish by hollowing it out and stuffing it.

13. Mashed potato squash

Also known as white acorn squash, mashed potato squash is high in fiber, potassium and vitamin C. As you may have guessed, it’s a white, smooth-skinned squash with creamy, potato-like flesh.

• How to Buy and Store: Select firm squash. Store for up to three months.
• Recipes: Mash like potatoes for a low-carb alternative, or roast with garlic and herbs.

14. Banana squash

Large, elongated squash with smooth pink, yellow or orange skin, banana squash contains beta-carotene, potassium, vitamin C and more.

• How to Buy and Store: Opt for squash that feels heavy for its size, and store for up to six months.
• Recipes: Cube for stews, puree for soups, or roast with cinnamon and honey.

15. Buttercup squash

Not to be confused with butternut squash, buttercup squash is small and round with green skin and a prominent ridge on top. It provides vitamin A, iron, vitamin C and fiber, among other nutrients.

• How to Buy and Store: Look for squash with matte skin and no cracks. Store for two to three months.
• Recipes: Roast wedges, blend into soups, or steam and mash for casseroles.

Conclusion

• Winter squash is a seasonal powerhouse of flavor, nutrition and versatility.
• From soups to pies, these hearty squashes elevate any dish while delivering essential vitamins, antioxidants and fiber.
• With proper storage and preparation, winter squash can provide health benefits and culinary inspiration all winter long.
• Each type of winter squash brings its own unique flavor, texture and nutritional profile to the table. Whether you’re roasting sweet dumpling squash for a quick side dish or transforming banana squash into a hearty stew, there’s a winter squash to suit every recipe and palate.
• By incorporating these nutrient-dense vegetables into your diet, you can enjoy their health benefits all season long while savoring their comforting flavors.
• Winter squash is a nutrient-dense, versatile vegetable that deserves a spot in your kitchen.