Squash

Squash is a truly North American vegetable, considered one of the “three sisters,” the other two being corn and beans.

Now many different varieties of squash are grown throughout the world, including France, Spain, and Australia.

The only difference between winter and summer squash is what time of the year they are typically eaten! Summer squash are soft-skinned, and ready to eat as soon as they are harvested. Winter squash have thick rinds, suitable for storing throughout winter.

  • Waltham Butternut
  • Buttercup
  • Royal Acorn
  • Hubbard
  • Hercules
  • Kindred
  • Delicious
  • Boston Marrow
Squash is an excellent source of beta carotene and potassium as well as a good source of Vitamin C and folacin.
Select dry, hard squash, with no bruises or soft spots.

Handle with care, squash breaks and bruises quite easily.

Squash can be stored for several weeks in a cool and dry environment.

Butternut and hubbard varieties are best for long-term storage.

Squash can be baked, microwave, used in soups and pies and pastries.

It is best to halve the squash before baking.

Microwave a whole squash for up to 12 minutes, but be sure to pierce in several places for ventilation.

various types of squash
Seasonal Availability
January to March, August to December

Nutrition per 125 mL of butternut squash (108 g), baked:

Nutrient Value
Calories 43
Protein 1 g
Carbohydrates 11 g
Total Sugar 2 g
Total Dietary Fibre 1.8 g
Calcium 44 mg
Iron 0.6 mg
Sodium 4 mg
Potassium 308 mg
Magnesium 31 mg
Vitamin C 16 mg

Provided by Health Canada