Can you eat butternut squash raw?

In this article, we will answer the question, “Can you eat butternut squash raw?”. Moreover, we will also talk about the advantages of butternut squash along with the nutrition it carries and the uses of butternut squash. We will also talk about the classification of butternut squash.

Can you eat butternut squash raw?

Yes, you can eat butternut squash raw as it is an edible food and is full of nutrition. Butternut squash is one of the varieties of winter squash or pumpkin and is rich in several important nutritive compounds which are needed by the body and for which different supplementation medicines are available. Butternut squash is a natural source and is a better substitute for supplements.

Raw butternut squash is good for eating and can be used as salads. It can add more flavour to the salad and can also be used in combination with other food materials as well. 

Butternut squash, an introduction:

Butternut squash is biologically a fruit, but it is considered as a vegetable that is grown in summer and harvested in autumn. Scientifically it is known as Cucurbita moschata while in areas of Australia and New Zealand it is also known as butternut pumpkin or gramma. 

It is one of the latest varieties of pumpkin which originated in the 1940s particularly in 1944 in the states of the United States of America. This variety of pumpkin or winter squash is sweet and has a nut-like taste which is the same as that of pumpkin. 

The butternut squash has tan yellow skin colour while the colour of pulp is orange. The seeds of the butternut squash lie in the pulp region at the blossom end of the fruit. As butternut squash grows and ripe, the pulp becomes more orange in colour, its taste gets sweeter and the fruit gets more nutritious. 

Butternut squash is sweet and it tastes like sweet potatoes while some people say that it also tastes like butterscotch. As it is denser and has more pulp, it can serve more as compared to other varieties of squash.

Interestingly, all parts of the fruit are edible even seeds and skin too while skin is mostly peeled away. Butternut squash is used as a staple food in South African cuisine. It can be eaten as a side dish even in raw form by simply adding a bit of sweetener, spice or even cheese to enhance its taste or simply it can be used as a salad with grains, mushrooms, fresh or dried fruits, onions and breadcrumbs.


Butternut squash can be stored for up to three months while some of the varieties of butternut squash can be stored for six months. The best temperature for their storage is 10oC with fifty per cent humidity. They should be left for two months after their harvesting to get the best results.

Nutrients in raw butternut squash:

Butternut squash is rich in nutrients and is good food to maintain the normal functioning of the body. Eating butternut squash in the raw form will help one to get more benefits from it. 

Butternut squash not only has good taste but is also packed with several important vitamins, minerals, fibre and antioxidants. The fruit is fully packed with nutrients while it is low in calories.

One cup of butternut squash contains sixty-three calories while it contains a total of 0.1g fat of which saturated and trans fat is 0 per cent. It does not contain cholesterol while it does contain sodium 5.6 mg, potassium 492.8 mg and carbohydrate 16.4 g. 

Among the total amount of carbohydrates, 2.8 g is dietary fibre and sugar is 3.1 g. The protein content of the butternut squash is 1.4 g.

Including all the nutrients mentioned above, butternut squash raw also contains some amount of vitamin A. vitamin C. calcium, magnesium, zinc, thiamin, pantothenic acid, iron, riboflavin, niacin, phosphorus and copper.

Advantages of Butternut squash:

Butternut squash can help in lowering the risk of obesity, diabetes, heart diseases and overall mortality. Butternut squash also plays its role in increasing complexion, energy and plays its part in increasing weight.

  • Potassium is important to maintain healthy blood pressure. More potassium in diet will also reduce the risk of death because more potassium and less sodium will prevent any type of stroke and all cardiovascular diseases. It also reduces the risk of other diseases which cause mortality.
  • Butternut squash is orange in colour, so it contains beta carotene which is an antioxidant so consuming butternut squash raw will reduce the risk of asthma.  

As beta carotene is an antioxidant so it will also help to lower the risk of cancer as antioxidants fight against free radicals which can cause cancer.

  • Butternut squash contains fibres so consuming it in the raw form helps in maintaining normal digestion and bowel movements. 

It is also good for diabetic people. After all, it prevents sugar levels from rising because it has a low glycemic index.


In this article, we have answered the question “Can you eat butternut squash raw?”. We have also discussed butternut squash raw, its nutritive value and advantages of butternut squash raw.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.