Vegetable
baked unsalted winter squash.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
37
PROTEIN
0.89g
CARBS
8.8g
FAT
0.35g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories37kcal—
Protein0.89g2%
Carbohydrates8.8g3%
Fiber2.8g10%
Sugar3.3g7%
Total fat0.35g0%
Saturated fat0.07g0%
Trans fat0g—
Cholesterol0mg0%
Water89.2g—
MINERALS
Sodium1.0mg0%
Potassium241mg5%
Calcium22mg2%
Iron0.44mg2%
Magnesium13mg3%
Phosphorus19mg2%
Zinc0.22mg2%
Copper0.08mg9%
Manganese0.19mg8%
Selenium0.40µg1%
VITAMINS
Vitamin A261µg29%
Vitamin C9.6mg11%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K4.4µg4%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.23mg5%
Vitamin B60.16mg9%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup205g
1 tablespoon12.8g
1 teaspoon4.3g
1 ml0.9g
1 liter854.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin A (from beta-carotene), which supports vision health, immune function, and cell growth.
- ✓High in antioxidants like carotenoids, which help protect cells from damage caused by free radicals.
- ✓Good source of dietary fiber, promoting digestive regularity and contributing to feelings of fullness.
- ✓Contains significant amounts of potassium, which is essential for maintaining healthy blood pressure and heart function.
COOKING TIPS
In the kitchen.
- 1To enhance its natural sweetness without salt, toss with spices like cinnamon, nutmeg, or smoked paprika before baking.
- 2For easy peeling, bake squash halves cut-side down. Once cooked and slightly cooled, the skin can be easily removed.
- 3The baked flesh can be mashed or pureed to create a base for soups, sauces, or healthy baked goods.
- 4Don't discard the seeds. Clean, dry, and roast them for a nutritious, crunchy snack.
STORAGE
Keep it fresh.
- Store leftover baked squash in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze pureed or cubed baked squash in freezer-safe containers or bags for up to 3 months.
FAQ
Frequently asked questions.
Is baked unsalted winter squash healthy?
Yes, it is highly nutritious and low in calories, providing only 37 calories per 100g. It is an excellent source of Vitamin A for vision and immune health, and because it is unsalted, it is a heart-healthy choice that helps manage sodium intake.
What are the main health benefits of winter squash?
Winter squash is rich in beta-carotene, which supports eye health and cell growth, and contains antioxidants that protect cells from damage. Its high fiber content promotes digestive regularity, while potassium helps maintain healthy blood pressure levels.
Is baked winter squash good for weight loss?
Yes, it is an excellent food for weight management because it is low in fat and calories but high in dietary fiber. The fiber helps increase satiety, making you feel full for longer periods, which can reduce overall calorie intake.
Is baked winter squash keto-friendly?
With approximately 8.85g of carbohydrates per 100g, winter squash is considered a higher-carb vegetable. While it can be included in a keto diet in small portions, it may be too high in carbs for those on a very strict ketogenic protocol.
Is winter squash gluten-free and vegan?
Yes, baked unsalted winter squash is naturally gluten-free and vegan. It is a whole, plant-based food that contains no animal products or wheat, making it safe for those with celiac disease or those following a vegan lifestyle.
How do you bake winter squash without salt?
Cut the squash in half, remove the seeds, and place it cut-side down on a baking sheet. Roast at 400°F (200°C) for 40-60 minutes until tender; you can use herbs like rosemary or spices like cinnamon to add flavor without needing salt.
What does baked winter squash taste like?
Baked winter squash has a mild, sweet, and nutty flavor with a smooth, creamy texture. Varieties like butternut or hubbard squash become naturally sweeter when roasted as the heat caramelizes their natural sugars.
How long does baked winter squash last in the fridge?
Cooked winter squash can be stored in an airtight container in the refrigerator for up to 4 to 5 days. For the best quality, ensure it has cooled completely before placing it in the fridge to prevent sogginess.
Can you freeze baked winter squash?
Yes, baked winter squash freezes exceptionally well. You can freeze it in cubes or as a mash in airtight containers or freezer-safe bags for up to 10-12 months, which is perfect for use in future soups or stews.
Do I need to peel winter squash before baking?
It is generally easier to bake the squash with the skin on and scoop the flesh out afterward. While some varieties like delicata have edible skins, tougher skins like those on butternut or acorn squash are usually discarded after cooking.
