A type of winter squash, the thick-skinned Hubbard squash comes in a variety of colors and sizes. Colors range from orange to dark green, with some Hubbards weighing as much as 50 pounds. Generally, green Hubbards are larger than the orange varieties. The smaller Hubbards are sweeter; however, some have a slightly bitter aftertaste. Drizzling a bit of brown sugar or maple syrup on the baked squash can help neutralize the bitterness. Serve this nutritious starchy vegetable as a side dish, or puree it and incorporate it into a hearty winter soup.
Calories and Macronutrients
A 1/2 cup of baked Hubbard squash contains approximately 60 calories. This vegetable is low in fat, with only .5 grams per serving. It contains 13 grams of carbohydrates, 3 grams of which are dietary fiber. With 3 grams of protein per serving, Hubbard squash is a good vegetarian source of protein.
Vitamins
Hubbard squash’s yellow-orange flesh signals high levels of vitamin A. In fact, 1/2 cup of baked squash contains 140 percent of the daily value for this vitamin, as well as 20 percent of the DV for vitamin C, based on a 2,000-calorie diet.
Minerals
Hubbard squash is a source of calcium and iron. A 1/2 cup serving of baked squash contains 2 percent for of the DV for calcium and 4 percent for iron, based on a 2,000-calorie diet.
Selection and Storage
You can find Hubbard squash at your grocery store or produce stand in the colder months. Examine the thick skin, and pick a squash with dry skin that has no soft spots. The skin should be dull, not shiny or waxy. Choose squash that still has a stem attached. When you hold the squash, it should feel heavy for the size. When stored in a dry, cool area, Hubbard squash will keep for three months. If you store your squash in the refrigerator, it will keep for up to two weeks.
References
- Prevention Magazine’s Nutrition Advisor: The Ultimate Guide to the Health-Boosting and Health-Harming Factors in Your Diet; Mark Bricklin and the Editors of “Prevention” Magazine
- The Condensed Encyclopedia of Healing Foods; Michael T. Murray, et al.
- Centers for Disease Control and Prevention: Vegetable of the Month: Winter Squash
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