Nutrition Facts Fruit and Vegetables Kabocha Squash Nutrition Facts and Health Benefits By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on April 15, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Marley Hall Fact checked by Marley Hall LinkedIn Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Learn about our editorial process Print Verywell / Alexandra Shytsman Kabocha squash (pronounced kah-bow-cha) looks like a smallish green pumpkin. It has thick green skin and orange flesh. The flavor is similar to other winter squash, like butternut squash, but sweeter. It also resembles a sweet potato in taste. However, kabocha has a lower glycemic load than sweet potato and pumpkin, so it doesn't cause the blood sugar to spike. It's also a great source of beta carotene, a precursor of vitamin A. Kabocha Squash Nutrition Facts A 2/3-cup serving of kabocha squash (85g) provides 30 calories, 1g of protein, 7g of carbohydrates, and 0g of fat. Kabocha squash is an excellent source of beta carotene and vitamin C. The following nutritional information is provided by the USDA. Calories: 30Fat: 0gSodium: 0mgCarbohydrates: 8.2gFiber: 1.2gSugars: 3.5gProtein: 1.1gBeta carotene: 1,782mcgVitamin C: 9mg Carbs There are approximately 30 calories in one cup of kabocha squash and about 8 grams of carbohydrate. There are 1.2 grams of fiber in kabocha and about 3.5 grams of naturally occurring sugar. The remaining carbohydrate in kabocha is starch. Of course, the calorie and carb count will change depending on how you prepare and serve your kabocha. Adding butter, brown sugar, or syrup will add more calories to your dish. Fats There is a negligible amount of fat in kabocha squash. Again, preparation matters. If you roast the squash with butter or olive oil, you are adding fat. Protein Kabocha squash is not a high-protein food, but you will get a small amount in a serving (about 1.1 grams). Vitamins and Minerals Kabocha squash is an excellent source of beta carotene. It is also a good source of vitamin C and provides small amounts of iron, calcium, some B vitamins, potassium, and magnesium. Summary Kabocha squash is an excellent source of complex carbohydrates that provides more than your daily requirements of beta carotene, a precursor of vitamin A. It's also rich in vitamin C while offering some B vitamins, potassium, and magnesium. Health Benefits The vitamins and minerals in kabocha squash provide certain health benefits. And since it is low in calories and fat, it is a nutrient-dense food that fits into most balanced eating patterns. Lowers Cancer Risk Some research shows that beta-carotene (a phytochemical in kabocha squash that the body turns into vitamin A) may help prevent some cancers when it is consumed through food and not as a supplement. However, more studies in human patients are needed. Vitamin C, also found in kabocha squash, may also have some cancer-preventive properties when consumed through food sources. Supports Eye Health Your body needs vitamin A for normal vision. People who are at risk of age-related macular degeneration (AMD, a loss of central vision that happens with age) may benefit from a supplement that contains vitamin A. Vitamin C supplements may also slow the progression of AMD. In addition, people who get a lot of vitamin C from food may have a lower risk of getting cataracts. Allergies Reports of winter squash allergies or interactions with kabocha squash are extremely rare, especially in published medical records. If you suspect that you have an allergy to kabocha squash, discuss it with your physician. Adverse Effects Members of the Cucurbita family (including pumpkins, squashes, and melons) can produce toxic compounds called cucurbitacins. These have a very bitter taste and if eaten, even in small amounts, can cause severe diarrhea. However, reports of this "toxic squash syndrome" in the medical literature are quite uncommon. If you eat an excessive amount of kabocha squash, or any yellow or orange fruit or vegetable containing beta carotene, you can develop carotenemia. This is a condition that can cause your skin to appear yellowish or orange. It's harmless, and the cure is simply to cut back on the carotene-containing foods. However, skin pigment changes like these can also be a sign of other conditions, such as diabetes, anorexia, hypothyroidism, and liver and kidney diseases. So if your skin turns yellowish, check with your doctor to rule those out. Varieties Kabocha squash may come in varying colors, and in Japan, the term "kabocha" refers to many varieties of winter squashes and pumpkins. Elsewhere, it is specific to this member of the Cucurbita maxima family. When It's Best Like other winter squash, kabocha are in season in the fall, and you may find them at farmer's markets during that time of year. You may also be able to buy kabocha squash year-round at grocery stores, especially Asian or Japanese markets. Storage and Food Safety When purchasing, look for squash that have hard, thick skins, feel heavy for their size, and don't have any sign of mold or squishy spots. Keep whole, uncut squash in a cool, dry place. It will keep for as long as three months. Once cut and cooked, cover kabocha squash tightly and refrigerate for up to four days. You can also keep cooked squash in the freezer, where it will last for up to a year. How to Prepare An easy way to prepare kabocha squash is to wash the exterior with plain water (no soap), then cut the squash in half. Place the squash cut sides down and bake for about 30 minutes at 400 degrees F, or until the flesh is soft enough to pierce with a fork. Serve with a little butter or olive oil. You can also swap kabocha for other winter squashes, such as butternut or acorn, in any recipe that calls for them. 7 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kabocha squash. FoodData Central. U.S. Department of Agriculture. Nutritionix. Kabocha squash. Baena Ruiz R, Salinas Hernández P. Cancer chemoprevention by dietary phytochemicals: Epidemiological evidence. Maturitas. 2016;94:13-19. doi:10.1016/j.maturitas.2016.08.004 National Institutes of Health Office of Dietary Supplements. Vitamin C: Fact sheet for consumers. National Institutes of Health Office of Dietary Supplements. Vitamin A: Fact sheet for consumers. Kistler L, Newsom LA, Ryan TM, Clarke AC, Smith BD, Perry GH. Gourds and squashes (Cucurbita spp.) adapted to megafaunal extinction and ecological anachronism through domestication. Proc Natl Acad Sci USA. 2015;112(49):15107-12. doi:10.1073/pnas.1516109112 Edigin E, Asemota IR, Olisa E, Nwaichi C. Carotenemia: a case report. Cureus. doi:10.7759/cureus.5218 By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? 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