When is Winter Squash in season?
- Fall
- Winter
Winter squash has tough outer skin and mature seeds. Many varieties are available including acorn, butternut, delicata, pumpkin, and spaghetti. Winter squash can be steamed, microwaved, or roasted with the skin on due to its hardness. Pick winter squash that has a firm outer shell and feels heavy for its size. Store on a countertop or in a pantry for several months.
Fun fact: The seeds in winter squash can be roasted for a tasty snack.
What is Winter Squash?
Acorn Squash Buttercup Squash
Butternut Squash Carnival Squash
Delicata Squash Hubbard Squash
Spaghetti Squash Pumpkin
Learning / Teaching Resources
- Winter Squash Basics. SNAP-Ed. Food Hero.
- Squash Lesson Plan for Schools and Adults (PDF, 21MB). SNAP-Ed. South Dakota State University.
- All About Winter Squash - Brochure (PDF, 3.9 MB). SNAP-Ed. Washington State University Extension.
- Produce Spotlight: Winter Squash. The Oklahoma Nutrition Information and Education (ONIE) Project.
- Squash Lesson Plans. South Dakota Department of Health. Harvest of the Month.
Additional Resources
- Acorn Squash Facts and Recipes. Foundation for Fresh Produce. Have a Plant®
- Delicata Squash Facts and Recipes. Foundation for Fresh Produce. Have a Plant®
- Butternut Squash Facts and Recipes. Foundation for Fresh Produce. Have a Plant®
- Buttercup Squash Facts and Recipes. Foundation for Fresh Produce. Have a Plant®
- Carnival Squash Facts and Recipes. Foundation for Fresh Produce. Have a Plant®
- Hubbard Squash Facts and Recipes. Foundation for Fresh Produce. Have a Plant®
- Squash: Selection and How to Clean Spaghetti Squash. FoodSmart Colorado. Colorado State University Extension.
- Acorn Squash Fact Sheet (PDF, 702 KB). USDA. USDA Household Foods List.
- Butternut Squash Fact Sheet (PDF, 695 KB). USDA. USDA Household Foods List.
- Spaghetti Squash Fact Sheet (PDF, 699 KB). USDA. USDA Household Foods List.
Recipes
What's on the Menu?
Additional Recipes
- Apple Stuffed Squash. USDA. MyPlate Kitchen. SNAP Recipes.
- Easy Baked Acorn Squash. SNAP-Ed. UMass Extension Nutrition Education Program.
- Butternut Squash and Chile Pan-Fry. SNAP-Ed. Food Hero.
- MyPlate Kitchen Recipes with Winter Squash. USDA. MyPlate Kitchen. SNAP Recipes.
- CalFresh Recipes with Winter Squash. SNAP-Ed. EatFresh.
- Food Hero Recipes with Winter Squash. SNAP-Ed. Food Hero.
Nutrition Information
Serving Size: 1 cup cubed, winter squash ( 116g)
| Nutrient | Amount |
|---|---|
| Total Calories | 39 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 2 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 1 g |
| Minerals | |
| Calcium | 3 mg |
| Potassium | 9 mg |
| Sodium | 5 mg |
| Iron | 4 mg |
| Vitamins | |
| Vitamin A | 9 mcg RAE |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
|
N/A - data is not available Note: only nutrients that are available will show on this display |
|
