Butternut squash is a nutritious winter squash that is packed with vitamins, minerals, and antioxidants. The beige-colored outer skin and bright orange flesh of butternut squash contain many health benefits. But a common question is – should you eat the skin of butternut squash or peel it away?
Is it safe to eat butternut squash skin?
Yes, the skin of butternut squash is entirely edible and safe to consume. The skin contains valuable nutrients and fiber that complement the flesh. In fact, much of the squash’s nutritional value is actually concentrated in the skin. The skin is a source of protective plant compounds like polyphenols and carotenoids that can provide antioxidant and anti-inflammatory benefits.
Nutrients in butternut squash skin
Here are some of the key vitamins, minerals, and antioxidants found in butternut squash skin:
- Dietary fiber – Butternut squash skin is high in fiber. Fiber is important for digestive health, cholesterol, and blood sugar levels.
- Vitamin A – The skin is very high in pro-vitamin A carotenoids like beta-carotene. Vitamin A supports eye and immune health.
- Vitamin C – The skin provides some vitamin C, an antioxidant that promotes collagen production and immune function.
- Vitamin E – A powerful antioxidant in the skin that may reduce oxidative stress and inflammation.
- Potassium – A mineral that regulates fluid balance, nerve signals, and blood pressure.
- Polyphenols – Antioxidant compounds in the skin with anti-inflammatory and anticancer effects.
Benefits of eating butternut squash skin
Here are some of the top benefits associated with consuming the nutritious skin of butternut squash:
High in fiber and nutrients
The skin contains a significant amount of fiber, vitamin A, vitamin C, vitamin E, potassium, and protective plant compounds. Eating the skin can help boost your intake of these healthy nutrients.
Promotes digestive health
The high fiber content in the skin can bulk up stool, ease digestion, and promote regularity. Fiber feeds the good bacteria in your gut microbiome as well.
May lower cholesterol
The fiber in the skin may help lower cholesterol levels by binding to bile acids and removing them from the body. Lowering cholesterol can support heart health.
Helps regulate blood sugar
The fiber can slow the absorption of sugar in the bloodstream and improve insulin sensitivity. This effect can help prevent unhealthy spikes and crashes in blood sugar.
Supports immune function
Compounds like vitamin A, vitamin C, and polyphenols have antioxidant properties that may strengthen immune cell function against pathogens.
Anti-inflammatory effects
Antioxidants in the skin like vitamin E and polyphenols counter inflammation, which is at the root of many chronic diseases.
May promote healthy skin
Antioxidants like vitamins A and C support collagen production and healthy skin cell function, helping delay signs of aging.
Aids vision
Compounds like beta-carotene are converted to vitamin A to support eye health and night vision.
Increases fiber intake
Most Americans do not get enough daily fiber, so consuming the fiber-rich skin can help bridge that gap for better health.
Adds flavor and texture
The skin provides texture contrast and a subtle flavor that complements the flesh. Leaving the skin on can enhance the taste and enjoyment of cooked squash.
Nutrition comparison of butternut squash flesh vs skin
Studies have found nutritional differences between the typically eaten orange flesh and the edible skin:
| Nutrient | Butternut Squash Flesh (per 100 grams) | Butternut Squash Skin (per 100 grams) |
|---|---|---|
| Calories | 45 | 55 |
| Fat | 0.1 g | 0.3 g |
| Carbs | 11 g | 12 g |
| Fiber | 1.5 g | 4.7 g |
| Vitamin A | 469 mcg RAE | 1,515 mcg RAE |
| Vitamin C | 12 mg | 18 mg |
| Vitamin E | 1 mg | 5 mg |
| Potassium | 352 mg | 558 mg |
As shown, the skin contains more fiber, vitamin A, vitamin C, vitamin E, and potassium compared to the flesh per 100 grams. The skin is especially high in immune-boosting vitamin A.
Downsides of eating butternut squash skin
Although the skin is nutritious and safe to eat, there are a few potential downsides to consider:
May cause digestive issues if tough skin eaten
Older, thicker skinned squash may contain tough fiber that does not break down during cooking. This can potentially cause digestive problems if large pieces are swallowed. Peeling older squash is recommended.
Contains small amounts of cucurbitacins
Butternut squash skin has trace amounts of bitter compounds called cucurbitacins. High intake may cause stomach upset in some people.
Risk of residual pesticides
Pesticide residue on the skin may be a concern. Washing and peeling can lower any residues.
Time consuming to clean and prep
Removing the fibrous top and bottom parts of the skin and then scrubbing and peeling the remaining skin can be labor intensive and time consuming.
Can affect texture of dishes
In some recipes like soups, the skin pieces may change the texture from smooth to slightly fibrous.
Who should not eat butternut squash skin?
Most people can safely andhealthily consume butternut squash skin. However, some individuals may want to avoid eating the skin:
- People with digestive problems – The high fiber skin may worsen conditions like IBS or diverticulitis when consumed in excess.
- Those with oral health issues – Tough skin may be hard to chew for those with dental problems.
- People using blood thinners – The vitamin K in the skin can interfere with anticoagulant medication effectiveness.
- Those with cucurbitacin sensitivity – People who experience side effects from compounds found in squash skin.
- People avoiding high pesticide produce – If wanting to limit pesticide exposures from conventionally grown squash.
How to eat butternut squash skin
Here are some tips for eating butternut squash skin:
Wash the skin thoroughly
Use a vegetable brush under running water to remove dirt and residues stuck to the skin.
Peel off the top and bottom
The stem, handle, and bottom end of the squash have very tough skin. Peel these parts off completely before cooking.
Check thickness
Younger, thinner skinned squash have more tender skin. Older squash skin may be woody and should be peeled off.
Cut into smaller pieces
Cutting the squash into smaller 1-2 inch pieces makes the skin more palatable and less fibrous after cooking versus leaving whole.
Cook properly
Roasting, baking, or boiling the squash until fork tender ensures the skin softens up. Undercooked skin may be tough to chew.
Scrape if needed
If the cooked skin is still too tough, you can gently scrape it off using a spoon after cooking.
Puree for smooth texture
Adding roasted or boiled squash and skin to a soup, dip, or puree results in a smooth texture.
Pick skin out
If you want the flavor but not the texture, you can pick out and discard the skin pieces after cooking the squash whole.
What is the healthiest way to cook butternut squash skin?
The best cooking methods to take advantage of the nutrients in butternut squash skin include:
1. Roasting
Roasting pieces at 400-425°F allows the skin to caramelize and become tender. Toss first in a little oil to prevent drying out.
2. Baking
Baking whole squash or pieces at 350°F makes the skin supple and brings out the sweetness.
3. Sautéeing
Sautéeing diced squash in olive oil over medium high heat softens the skin nicely.
4. Steaming
Steaming whole squash or chunks for 15-20 minutes ensures a tender skin texture.
5. Boiling
Boiling cubed squash until the skin is fork-tender is a quick and healthy cooking method.
6. Slow cooking
Using a slow cooker or pressure cooker to cook squash results in super soft skin.
Tips for eating more butternut squash skin
Here are some simple tips to increase your consumption of nutritious butternut squash skin:
Make roasted squash
Roast cubed squash with the skin on to add to salads, pastas, soups, and bowls.
Blend into soup
Add roasted or steamed squash with skin into a blended soup for extra nutrition.
Cook into a casserole
Incorporate squash with skin into casseroles, gratins, and bakes.
Make a creamy pasta sauce
Boil and blend squash with skin into avitamin A-rich vegan pasta sauce.
Add to oatmeal
Mix roasted diced squash and skin into your morning oatmeal.
Layer into lasagna
Add squares of roasted squash with skin into your lasagna for extra flavor.
Whip into hummus
Blending roasted skin-on squash gives hummus a vitamin boost.
Bake squash halves or wedges
Baking or roasting squash halves/wedges leaves the nutrition-packed skin on.
Swap into baked goods
Puree squash with skin to swap for fats, oils, and eggs in quick breads and muffins.
Bottom line
Contrary to popular belief, butternut squash skin is completely edible and offers an impressive array of vitamins, minerals, fiber, and protective plant compounds like carotenoids and polyphenols. Eating the nutritious skin can provide anti-inflammatory, antioxidant, and anti-aging benefits. The skin also contains much higher amounts of beneficial nutrients compared to the flesh. Cooking methods like roasting, baking, sautéeing, steaming, and slow cooking allow you to take advantage of the entire squash, skin and all. Targeting ways to incorporate the often discarded but healthful skin into your diet can give your meals an added nutritional boost.
