It’s squash season! And while super-squashes like butternut may get the prize for most popular (or familiar!), there are lots of other good-for-you gourds that deserve a place on your plate.
All squash is high in fiber and a robust source of vitamins, minerals, and antioxidants, but each type has its own standout benefit—whether it’s high in vitamin A, has fewer carbs, or boasts a skin you don’t have to peel before digging in. Here’s a rundown of some of the healthiest squashes and what makes each one worth eating.
Meet the experts: Jennifer House, M.S., R.D., a registered dietitian nutritionist; Whitney Stuart, M.S., R.D.N., C.D.C.E.S., a registered dietitian nutritionist; Johannah Katz, M.A., R.D., a registered dietitian in Texas; Amy Beney, M.S., R.D., C.D.C.E.S., a registered dietitian in Western New York; Cindy Chou, R.D.N., chef, registered dietitian, and founder of The Sound of Cooking; Sara Wisehart, M.S., R.D., C.D.C.E.S., a registered dietitian.
The Healthiest Squashes
OK, so technically it’s really tough to crown one squash as MVP, since each boasts its own roster of beneficial nutrients that support good overall health and healthy aging. It’s smart to eat a large variety of fruits and vegetables to ensure you receive the array of vitamins, minerals, and plant compounds that you need to feel and stay well—so add some of these healthy squashes to your roster.
Butternut Squash
One cup of cubed baked butternut squash has 6.5 g of fiber, 34% of the daily value (DV) for vitamin C, and an impressive 127% DV for vitamin A, according to the U.S. Department of Agriculture (USDA). Its orange color comes from carotenoids including beta-carotene, lutein, and zeaxanthin. “These carotenoids, along with the high vitamin C content in butternut squash, act as antioxidants that support immunity and good overall health,” explains Jennifer House, M.S., R.D., a registered dietitian nutritionist. Arguably one of the most widely available and beloved autumn squashes, you can find butternut squash whole, frozen, or peeled and chopped (super handy!).
Acorn Squash
These cute little gourds are small enough to stuff and serve as individual portions, but their size is no measure of the health benefits they offer. Acorn squash is one of the most potassium-rich varieties, with 19% of the DV in one cup of baked cubes, according to the USDA. “This makes it particularly beneficial for supporting healthy blood pressure regulation for good heart health,” says Whitney Stuart, M.S., R.D.N., C.D.C.E.S., a registered dietitian nutritionist. You’ll also find 9 g of fiber, 25% DV of vitamin C, and over 10% DV of iron, folate, and magnesium.
Pumpkin
Pumpkin spice lattes and carving jack-o’-lanterns are where pumpkins shine come fall, but they’re also impressive on your plate. “Pumpkin is a nutritional powerhouse, offering fiber, vitamins, minerals, carotenoids, and polyphenols that may help protect against cell damage and inflammation,” says Amy Brownstein, M.S., R.D.N. In one cup of canned pumpkin, you’ll find 7 g of fiber and over 200% DV for vitamin A. Keeping inflammation under control is crucial for warding off chronic diseases like heart disease, research shows.
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If peeling, chopping, roasting, and mashing pumpkin feels a bit daunting, the shortcut is worth it. “Purchase canned pureed pumpkin (not pumpkin pie filling, which often has added sugar) and add to smoothies, soups, chilis, baked goods, or pasta for a nutrition boost. Its mild flavor and slight sweetness lend themselves well to a variety of dishes,” Brownstein adds.
Spaghetti Squash
“Spaghetti squash is a great choice, especially if you’re looking for volume and versatility,” says Johannah Katz, M.A., R.D., a registered dietitian in Texas. Because it’s more than 90% water, you can eat a large volume without making a big dent in your meal’s calorie count. And spaghetti squash can also stand in or supplement regular noodles—simply roast spaghetti squash, then rake it with a fork to reveal thin, noodle-like strands that will satisfy and fill you up, and it’s a helpful hack if you’re eating low-carb foods for health reasons. According to the USDA, one cup of spaghetti squash has about 40 cal and 10 g of carbohydrates, versus roughly 200 cal and 40 g of carbohydrates in actual spaghetti noodles.
Honeynut Squash
You might mistake honeynut squash for an extra-small butternut squash, and really, you wouldn’t be completely wrong. “Honeynut squash is a small, sweet squash that contains fiber, beta-carotene, vitamin C, and potassium,” says Amy Beney, M.S., R.D., C.D.C.E.S., a registered dietitian in Western New York. It packs the same nutrients, but in higher amounts, with twice as much beta-carotene as the same volume of butternut squash. Honeynut squash also has a thinner, more tender outer layer that is deliciously edible when roasted, so you can skip the peeling and enjoy the flavor and nutrients that are packed into the skin.
Kabocha Squash
For a squash that tastes like a cross between a sweet potato and pumpkin, reach for kabocha. Gram for gram, you’ll find similar amounts of carbohydrates as pumpkin, but more potassium, vitamin C, and vitamin A in this variety. “What makes kabocha squash especially stand out is its creamy texture and thin edible skin, which means you get the benefits of added fiber and reduced preparation time (without having to peel before cooking),” says Cindy Chou, R.D.N., chef, registered dietitian, and founder of The Sound of Cooking.
Zucchini
It’s the only summer squash on this list, but zucchini is available year-round and a worthwhile addition to your meals when you can find it. Zucchini is low in calories and carbohydrates, with just 27 cal and 5 g of carbohydrates per cup of cooked zucchini slices, according to the USDA. This squash also has a high water content, which makes it a fantastic food to support hydration. “You can use this in so many different ways, from just halving and sticking directly on the grill or a sheet pan, to spiralizing into ‘zoodles’ (zucchini noodles) and pairing it with your favorite sauce,” says Sara Wisehart, M.S., R.D., L.D. Just be sure to leave the skin on if you want to take advantage of the fiber in this green, hydrating squash, since much of the 2 g per cup is found there.
The Bottom Line
There’s no single healthiest squash, but there may be a best option for you depending on your nutrition goals, taste, and culinary preferences. While zucchini and spaghetti squash are lower-carb stand-ins for higher-carb meals, acorn squash is a high-potassium food, and you’ll get a big boost of beta-carotene from honeynut. Rotating through the different types of squash throughout the seasons is a great way to enjoy the range of flavors and nutritional variety they offer—no need to stick to just one!
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