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Winter Squash Types, Benefits and How to Cook

By Joe Boland

November 29, 2024

When the temperatures drop, winter squash takes center stage in cozy kitchens around the world.

These versatile vegetables/fruits are not only delicious, but also packed with nutrients, making them seasonal favorites for soups, casseroles, pies and more.

Let’s explore everything you need to know about winter squash, from the types and benefits to how to use squash in flavorful recipes.

What is winter squash?

Winter squash is a broad term for squash varieties that are harvested in late summer or fall and stored for use during the winter months.

Unlike summer squash, winter squash has a hard, thick rind and firm flesh, allowing it to last for weeks to months in storage.

Popular types include butternut, acorn, spaghetti and kabocha squash, each bringing unique flavors and textures to your table.

So which types of squash fit the winter squash definition? Here are some of the top types:

• acorn squash

• banana squash

• buttercup squash

• butternut squash

• carnival squash

• delicata squash

• green kabocha squash

• honeynut squash

• hubbard squash

• red kabocha squash

• red kuri squash

• spaghetti squash

• sugar pumpkin

• sweet dumpling squash

• turban squash

• white acorn squash (aka mashed potato squash)

Health benefits of winter squash

Winter squash is not just a comfort food staple — it’s also a powerhouse of nutrition.

Here are some of the key nutrients that provide many of the benefits of winter squash varieties:

• Rich in vitamins: High in vitamins C and A, which support a healthy immune system and skin health.

• Good source of fiber: Promotes proper digestion and helps with already stable blood sugar levels.

• Low in calories: Perfect for weight management while keeping you full.

• Packed with antioxidants: Helps with a proper response to inflammation and healthy immune system function.

• High in potassium: Supports heart health and proper hydration.

Here’s more on winter squash benefits:

1. Helps maintain bone health

Winter squash varieties, such as butternut and acorn squash, are rich in important minerals like calcium, magnesium and potassium, which are essential for bone health.

Magnesium aids in calcium absorption, while potassium helps maintain bone health by neutralizing acid in the body that can lead to calcium loss.

Research has highlighted the importance of magnesium and potassium in reducing bone resorption and maintaining bone mineral density, particularly in aging populations.

Regular consumption of winter squash can provide these minerals to support strong and healthy bones.

2. Promotes healthy blood

Winter squash is an excellent source of iron, folate, and vitamin B6, which are crucial for the production of healthy red blood cells. Iron supports hemoglobin production, while folate and vitamin B6 are involved in the formation of new red blood cells.

Eating dietary sources of folate and vitamin B6 has been found to support blood health in several studies.

Including winter squash in your diet can help meet your daily requirements for these vital nutrients.

3. Supports heart health

Winter squash is rich in heart-healthy nutrients, including fiber, potassium, and antioxidants like beta-carotene and vitamin C.

Fiber helps maintain already healthy cholesterol levels, while potassium helps balance out sodium. Antioxidants, meanwhile, aid in heart health by encouraging a healthy response to inflammation and supporting a healthy immune system.

4. Helps protect eye health

Winter squashes, particularly varieties like butternut and kabocha, are high in beta-carotene, a precursor to vitamin A, which is essential for maintaining healthy vision. Vitamin A supports the retina’s function and helps protect the eyes.

Some winter squash varieties also have lutein and zeaxanthin, two of the most well-known antioxidants for boosting eye health.

5. May boost skin health

The high levels of beta-carotene, vitamin C and antioxidants in winter squash can contribute to protecting healthy skin. Beta-carotene helps protect the skin from UV damage, while vitamin C is essential for collagen synthesis, which helps maintain skin elasticity.

Antioxidants are also known for helping prevent premature aging. As such, incorporating winter squash into your meals can help you maintain a healthy complexion.

Winter squash types and how to use them

1. Butternut squash

Butternut squash has a bell shape, smooth, tan skin and vibrant, orange flesh. Its sweet, nutty flavor makes it a favorite for soups and purees.

High in these nutrients: Vitamin A, Vitamin C, potassium and magnesium.

How to buy and store:

• Look for squash with smooth, blemish-free skin and a firm texture.

• Store in a cool, dry place for up to three months.

Recipes:

• Vegan Queso Fundido with Butternut Squash

• Butternut Squash Bisque

• Butternut Squash Salad

2. Acorn squash

Small and round with ribbed green skin, acorn squash has a mildly sweet and nutty flavor, perfect for stuffing or roasting.

High in these nutrients: Vitamin C, fiber and manganese.

How to buy and store:

• Choose squash that feels heavy for its size with dark, dull skin.

• Store in a cool, dry place for up to two months.

Recipes:

• Stuffed Acorn Squash with Wild Rice and Cranberries

• Acorn Squash Soup

• Acorn Squash Salad with Goat Cheese and Pecans

3. Spaghetti squash

Oblong with pale yellow skin, spaghetti squash gets its name from its flesh, which separates into spaghetti-like strands when cooked.

High in these nutrients: Vitamin B6, fiber and manganese.

How to buy and store:

• Pick squash with a firm shell and no soft spots.

• Store at room temperature for up to two months.

Recipes:

• Garlic-Parmesan Spaghetti Squash

• Spaghetti Squash Pad Thai

• Spaghetti Squash Casserole

4. Kabocha squash

Also known as Japanese pumpkin, kabocha squash has dark green skin and sweet, dense orange flesh. It’s ideal for roasting or adding to curries.

High in these nutrients: Beta-carotene, vitamin C and iron.

How to buy and store:

• Select squash that is heavy with a firm stem and intact skin.

• Store in a cool, dark place for up to three months.

Recipes:

• Roasted Kabocha Squash

• Kabocha Squash Curry

• Kabocha Squash Tempura

5. Delicata squash

This small, elongated squash has thin, edible skin with green and yellow stripes. It has a delicate, sweet flavor and creamy texture.

High in these nutrients: Fiber, vitamin A and potassium.

How to buy and store:

• Choose squash with bright, firm skin and no soft spots.

• Store in a cool, dry place for up to one month.

Recipes:

• Roasted Delicata Squash with Herbs

• Delicata Squash and Kale Salad

• Stuffed Delicata Squash with Quinoa and Feta

Since most winter squash varieties have relatively similar nutritional profiles and tastes, you can use them pretty interchangeably, and they have many of the same health benefits as well.

Tips for cooking with winter squash

• Peeling tip: Use a sharp peeler or knife to remove tough skins. For varieties like delicata, the skin can be left on.

• Cooking methods: Roast, steam, sauté, or blend into soups and sauces for versatile dishes.

• Pairing flavors: Enhance squash with cinnamon, nutmeg, garlic, sage or maple syrup.

Winter squashes are must-have ingredients for the colder months, offering an array of flavors, textures and health benefits. With so many varieties and endless recipe possibilities, it’s a versatile addition to your seasonal menu.

Try incorporating butternut, acorn, spaghetti, kabocha or delicata squash into your meals for a nutritious and delicious winter feast.

Ready to get cooking? Stock up on winter squash, and start experimenting with these flavorful recipes today!