Butternut Squash

BotanicalBest with a meal

What is it

Butternut squash (Cucurbita moschata) is a winter squash and a food source of carotenoids (alpha- and beta-carotene), vitamin A activity, vitamin C, potassium, and fiber. In supplements, butternut squash powder is used as a whole-food ingredient.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Carotenoid / vitamin A intake

Strong Evidence

Foods rich in pro-vitamin A carotenoids reliably support vitamin A status in adequately nourished people. Butternut squash is an established food source.

How it works

Butternut squash is rich in pro-vitamin A carotenoids, which are converted to retinol in the body, supporting vision, immune function, and epithelial integrity. Its fiber and potassium also contribute to digestive and cardiovascular health. As a powder, it adds whole-food vitamin and antioxidant content but with relatively low nutrient density per gram compared to concentrated extracts.

Dosage

There is no RDA for the food itself. As powder, common servings are 5-15 g/day. Vitamin A RAE comes from carotenoid content. DSLD does not provide a median dose for this entry.

When and how to take it

Take with a meal containing some fat to support carotenoid absorption. No specific time of day required.

1 commercial form

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Butternut squash powder

Whole-food ingredient in green/superfood blends and meal replacements.

Carotenoid absorption improves with dietary fat and gentle cooking.

Safety

Very well tolerated as a food. Extremely high intakes of carotenoid-rich foods can cause carotenemia (harmless yellow-orange skin tint).

Who should be cautious

No specific population concerns at food doses. Pregnancy/breastfeeding: safe as a food.

Interactions

No significant interactions reported.

Food sources

Butternut squash, cooked

Amount
1 cup (~205 g)
%DV
—

Frequently asked questions

Is butternut squash powder a meaningful vitamin A source?⌄

It contributes pro-vitamin A carotenoids, but typical supplement servings provide only a fraction of daily needs.

Will it raise blood sugar?⌄

Whole butternut squash has a moderate glycemic effect. Concentrated powders behave similarly per gram of carbohydrate.

References

Butternut Squash on Wikidata — Wikidata link

Butternut Squash on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Butternut Squash (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.