Squash are incredibly nutrient-rich and adaptable vegetables that exist in various shapes and sizes, broadly categorized into summer and winter varieties. Among the summer squash, zucchini (courgette) is a popular choice, while butternut squash (calabash) represents the winter category.

While botanically recognized as fruits, squash are commonly utilized as vegetables in culinary practices, showcasing their rich nutritional profile, delightful flavors, and versatility. There exists a wide array of varieties, each offering distinct tastes, diverse culinary applications, and unique health advantages. All these varieties belong to the scientific genus Cucurbita, which can be categorized into two main groups: summer squash and winter squash. Below, we present eight scrumptious types of squash that can enhance your diet.

Varieties of Summer Squash

Summer squash is harvested at a young stage when its texture remains tender, and both the seeds and skins are generally consumed. While most varieties are at their peak during the warm months, they are named summer squash due to their relatively short shelf life.

Below are three of the most common types of summer squash that you might encounter.

1. Yellow Squash

Yellow squash encompasses a variety of types, including crookneck and straightneck squash, alongside zucchini hybrids like zephyr squash. A medium-sized yellow squash (approximately 196 grams) contains:

• Calories: 31
• Fat: 0 grams
• Protein: 2 grams
• Carbohydrates: 7 grams
• Fiber: 2 grams

This variety is particularly rich in potassium, with a medium-sized fruit providing more potassium than a large banana. Potassium is crucial for muscle control, fluid balance, and proper nerve function. With its mild flavor and slightly creamy texture when cooked, yellow squash offers versatile culinary applications. It can be sautéed, grilled, baked, or featured prominently in casseroles, making it a delightful addition to various dishes.

2. Zucchini

Zucchini, a green summer squash, has gained popularity as a low-carb and low-calorie substitute for traditional noodles. A medium zucchini (around 196 grams) contains:

• Calories: 33
• Fat: 1 gram
• Protein: 2 grams
• Carbohydrates: 6 grams
• Fiber: 2 grams

This variety boasts a mild flavor yet has a firmer texture compared to yellow squash, making it an excellent choice for soups and stir-fries. Similar to yellow squash, zucchini can be sautéed, grilled, or baked. You can also spiralize zucchini into thin ribbons, allowing it to serve as a creative alternative to pasta in numerous recipes.

3. Pattypan Squash

Pattypan squash, often referred to simply as patty pan, is small in size, measuring about 1.5 to 3 inches (4 to 8 cm) in diameter. Their distinctive saucer shape with a scalloped edge has also led to them being called scallop squash. One cup (approximately 130 grams) of pattypan squash provides:

• Calories: 23
• Fat: 0 grams
• Protein: 2 grams
• Carbohydrates: 5 grams
• Fiber: 2 grams

This type is notably low in calories and is packed with a variety of vitamins and minerals, including vitamin C, folate, and manganese, along with modest amounts of fiber and protein. By substituting high-calorie foods with nutrient-dense options like patty pan, you can support weight loss efforts while still enjoying substantial portions. This approach can help you feel satiated while consuming fewer calories.

Like yellow squash, patty pan is mild in flavor and can be sautéed, baked, grilled, or incorporated into casseroles, providing healthy and delicious choices for your meals.

Different Varieties of Winter Squash

Winter squash is harvested later in their growing cycle, showcasing firm rinds and tough seeds, which are typically discarded before consumption. Unlike their summer counterparts, these squash can be stored for extended periods thanks to their robust protective skins, allowing them to maintain freshness over time.

The name 'winter squash' originates from their exceptional shelf stability. Most varieties are gathered in late summer and early autumn, preparing them for a long-lasting presence in the kitchen.

Below are several of the most commonly found types of winter squash.

1. Acorn Squash

Acorn squash is a petite, acorn-shaped type characterized by its thick green skin and vibrant orange flesh.

A standard 100-gram serving of acorn squash contains:

• Calories: 172
• Fat: 0 grams
• Protein: 3 grams
• Carbohydrates: 45 grams
• Fiber: 6 grams

This variety is a powerhouse of nutrients, offering substantial amounts of vitamin C, various B vitamins, and magnesium, which is crucial for maintaining bone and heart health. It is also abundant in fiber and carbohydrates, primarily in the form of natural starches and sugars that contribute to its delightful sweetness.

Preparation typically involves halving the squash, removing the seeds, and roasting. It can be stuffed with savory ingredients like sausage and onions or drizzled with honey or maple syrup for a sweet treat. Additionally, acorn squash is a popular ingredient in soups.

2. Butternut Squash

Butternut squash is a larger winter variety distinguished by its pale skin and bright orange flesh.

A 100-gram serving of butternut squash provides:

• Calories: 63
• Fat: 0 grams
• Protein: 1 gram
• Carbohydrates: 16 grams
• Fiber: 3 grams

This squash is an outstanding source of vitamin C and beta carotene, both of which serve as antioxidants in the body, protecting cells from damage and potentially lowering the risk of certain chronic diseases.

For instance, increased intake of beta carotene has been linked to a reduced risk of specific cancers, such as lung cancer, while diets rich in vitamin C may help mitigate heart disease risks. Butternut squash has a sweet, earthy flavor and can be enjoyed in many forms, though it is most commonly roasted. It is frequently included in soups and is a popular option for baby food. Unlike some other winter varieties, both the seeds and the skin of butternut squash become edible after cooking.

3. Spaghetti Squash

Spaghetti squash is a large variety with orange flesh that can be separated into strands resembling spaghetti after cooking. Like zucchini, it is a favored low-calorie pasta alternative.

A single 100-gram serving of spaghetti squash offers:

• Calories: 31
• Fat: 1 gram
• Protein: 1 gram
• Carbohydrates: 7 grams
• Fiber: 2 grams

This squash is among the lowest in carbohydrates, making it an excellent choice for those following low-carb or calorie-restricted diets, as it contains fewer natural sugars than other winter varieties. Its mild flavor allows it to be a versatile companion to various ingredients without dominating the dish. To prepare spaghetti squash, simply cut it in half, scoop out the seeds, and roast until tender. Then, use a fork to scrape out the pasta-like strands.

4. Pumpkin

Pumpkin is a highly adaptable winter squash, widely recognized for its role in desserts, and its seeds can be enjoyed after cooking.

A 100-gram serving of pumpkin contains:

• Calories: 30
• Fat: 0 grams
• Protein: 1 gram
• Carbohydrates: 8 grams
• Fiber: 1 gram

This fruit is rich in antioxidants such as alpha and beta carotene, which are vital precursors to vitamin A, essential for maintaining good eyesight. Pumpkin is also a robust source of potassium and vitamin C. With a subtly sweet flavor, pumpkin can be utilized in both savory and sweet recipes, ranging from pies to soups. Its seeds can be roasted and seasoned, making for a nutritious, satisfying snack. When preparing pumpkin, remove the seeds and pulp, then roast or boil the flesh until tender. Alternatively, canned pumpkin purée is available for instant use in baking or cooking.

5. Kabocha Squash

Kabocha squash, referred to as Japanese pumpkin or buttercup squash, is a staple in Japanese cuisine and is gaining popularity globally.

Although specific nutritional data for kabocha is not readily available, a typical 100-gram serving of winter squash contains:

• Calories: 39
• Fat: 0 grams
• Protein: 1 gram
• Carbohydrates: 10 grams
• Fiber: 2 grams

Similar to other winter varieties, kabocha squash is loaded with antioxidants and essential nutrients, including vitamin C and provitamin A. The flavor profile is often described as a blend of pumpkin and potato, and its skin becomes edible when fully cooked. Kabocha squash can be roasted, boiled, sautéed, or incorporated into soups. It is also used to prepare tempura, where pieces of the squash are lightly battered with panko breadcrumbs and fried until crisp.

The Bottom Line

Squash, a wonderfully versatile ingredient, can be utilized in a multitude of culinary applications. Whether you opt for summer or winter varieties, these fruits are packed with essential vitamins, minerals, and dietary fiber while remaining low in calories. You can enjoy them roasted, sautéed, boiled, or even blended into soups and desserts. Notably, zucchini (courgette) and spaghetti squash serve as fantastic substitutes for traditional pasta, catering to diverse dietary preferences. Overall, these nutritious and flavorful fruits are excellent additions to a well-balanced diet.