Buttercup squash is a nutritious, flavorful fruit often mistaken for a vegetable, and it’s a perfect addition to hearty, cold-weather meals.
You can enjoy it in various ways, whether roasted, blended into comforting soups, or stuffed and baked, making it a versatile ingredient that also brings many health benefits.
Thanks to its natural sweetness and satisfying texture, Buttercup squash is a key player in cozy, warming dishes. But it’s not just tasty – it’s also packed with health benefits, supported by research.
In this guide, we’ll take a closer look at the nutritional value and health advantages of Buttercup squash
Nutritional Value of Buttercup Squash Explained
Buttercup squash is a popular winter squash from the Cucurbita maxima family, easily recognized by its thick, dark-green skin with light stripes and a more blocky shape compared to the kabocha squash. Inside, it has vibrant yellow-orange flesh that delivers a sweet and satisfying taste.
A unique feature of buttercup squash is the gray-green “button” at the blossom end, encircled by a circular scar.
Scientific name: Cucurbita maxima (Buttercup variety).
Buttercup squash is an annual, monoecious vine that spreads along the ground, resembling the growth habit of field pumpkins. It thrives best in nutrient-rich, well-drained soil. Like other winter squashes, it’s typically planted in the spring after the last frost, grows through the summer, and is harvested in early autumn before the first frost.
This squash is distinguished by its dense, starchy, and slightly grainy flesh, which has a bright orange-yellow hue. Its taste and consistency are often compared to sweet potatoes.
The inner cavity of the Squash contains many sizable, flat seeds similar to pumpkin seeds, and the squash typically weighs between 2 to 4 pounds.
Harvesting Buttercup Squash
Buttercup is generally considered ready for harvest about 45 days after it blooms. The signs of maturity include the leaves wilting and the stem becoming hard, corky, and brown.
After picking, farmers typically cure the squash by leaving them at room temperature (around 70°F) for 2-3 weeks. Once cured, the squash is stored in a cool, dry location like a basement or garage for long-term preservation.
Some of the well-known buttercup squash varieties grown in the U.S. are:
- ‘Bonbon’: This variety is larger, green, and has a medium growth cycle.
- ‘Burgess’: A quicker-growing variety, ‘Burgess’ produces medium-sized squash.
Top Health Benefits of Buttercup Squash
- Buttercup squash is a nutritious, low-calorie option, with only 34 calories per 3.5 oz (100 g), making it comparable to kabocha squash.
- It’s packed with both soluble and insoluble fiber, offering great digestive benefits, while also being free from cholesterol and unhealthy fats.
- For those with gluten sensitivities or celiac disease, buttercup squash is a perfect gluten-free food choice, providing a tasty and safe alternative in your meals.
- It is packed with carotenoids and vitamin A, offering about 1370 IU per 3.5 oz (100 g) and 820 µg of ß-carotene. Vitamin A is a crucial antioxidant that supports cell regeneration, helps with mucosal repair, fights cancer, and keeps your vision sharp.
- Alongside vitamin A, these carotenoid compounds work to neutralize harmful free radicals and reactive oxygen species (ROS), which are linked to diseases like cancer, aging, and inflammation.
- Fresh buttercup squash also stands out for its higher vitamin C content (about 20% of your daily requirement per 3.5 oz), along with pyridoxine and thiamine, compared to pumpkin. Vitamin C is vital for collagen production in bones, blood vessels, and cartilage, and it also aids in absorbing iron.
- It is also a great source of folate, delivering 24 µg or 6% of the daily recommended intake per 3.5 oz. Folate is crucial for cell division and DNA synthesis, and it’s particularly beneficial for preventing neural tube defects in babies when consumed early in pregnancy by expectant mothers.
- While it’s low in sodium (just 3 mg per 100 g), buttercup squash is packed with potassium (350 mg per 100 g), a mineral that helps regulate blood pressure and heart rate by balancing out sodium’s effects, making it heart-healthy.
- In addition to these, it contains a range of B vitamins, including pyridoxine, thiamine, pantothenic acid, and riboflavin, along with important minerals like copper, selenium, calcium, iron, manganese, phosphorus, and zinc.
Selection and Storage
In the U.S., buttercup squash can be found at farmers’ markets from fall through mid-winter.
When choosing buttercup squash, look for ones without any soft spots, blemishes, or rotting stems. Avoid any that are damaged or have cuts or punctures.
Thanks to its thick, sturdy rind, buttercup squash can be stored in a cool, dry location for up to six months.
Once sliced, this squash should be used right away in cooking. If you need to store cut pieces for a short period (1-2 days), wrap them in plastic wrap and refrigerate them in an area with high humidity.
Cooking and Serving Tips for Buttercup Squash
Buttercup squash is a widely enjoyed winter vegetable across the U.S., Canada, and Mexico, often replacing butternut, kabocha, or pumpkin in many similar recipes.
Its rich, starchy, and slightly grainy orange-yellow flesh is often compared to the texture of sweet potatoes.
It is known for its dry, firm flesh, which holds up well in baked dishes, stuffed recipes, stews, and curries. It’s highly versatile and can be prepared by baking, roasting, steaming, stuffing, boiling, or sautéing.
Although its tough skin is technically edible, many chefs choose to peel it before cooking.
Much like kabocha squash, buttercup squash can be cut into rings or cubes and added to a wide variety of dishes, from soups and salads to stews, gratins, sandwiches, and risotto.
Here are some tasty ways to enjoy buttercup squash:
- In countries like Brazil, Colombia, and Peru, buttercup squash is a staple in creamy soups, adding a smooth, hearty texture.
- When raw and grated, buttercup squash gives salads a lovely crunch, with its sweet flavor and vibrant yellow-orange color.
- Similar to other squashes like kabocha and delicata, buttercup can be halved, seeded, and filled with savory ingredients like grains, bacon, cheese, meats, mushrooms, leafy greens (like spinach), and herbs, then baked for a comforting dish.
- A buttercup squash gratin, paired with vegetables or sausage, makes a delicious and filling meal.
- For a healthy twist on mashed potatoes, try mashed or pureed buttercup squash, offering a naturally sweet, creamy alternative.
- Baked, mashed, or pureed, buttercup squash can serve as a flavorful filling for empanadas, enchiladas, or ravioli, or even be used in pies, puddings, and quick breads.
- Don’t forget the seeds! When toasted, they make a crunchy, satisfying snack.
Safety Considerations:
Buttercup squash is generally considered safe to eat, with allergic reactions being rare. It’s a great option for both pregnant women and infants, as it poses no significant health risks.