Nutritional profile

Winter squash is moderate in calories compared with leafy or watery vegetables and contains more carbohydrate than cucumbers or lettuce. USDA FoodData Central data show that many winter squash types are rich in vitamin A from carotenoids and also provide vitamin C, potassium, and fiber. Their flesh has less water than summer squash but still contains substantial moisture.

In the kitchen

Winter squash is usually roasted, baked, steamed, or pureed rather than eaten raw. It is used in soups, risottos, gratins, pasta fillings, curries, and simple roasted sides. Some varieties have edible skins after cooking, while others are usually peeled.

Choosing & preparing

Choose squash that feels heavy for its size, with hard skin and no soft, wet spots. The stem should look dry and intact if present. Wash the outside before cutting, even if you will peel it.

Flavor pairings

Winter squash pairs well with sage, brown butter, maple, chili, cinnamon, cream, nuts, and sharp cheeses. It also works well with beans and grains.

Tips

Roasting concentrates flavor and dries the surface for better browning. Save the seeds for roasting after rinsing and drying them. Cooked squash freezes well as cubes or puree for later soups and baking.

General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.