Kabocha squash is gaining popularity and should be the next food added to your diet. Many farmers’ markets and grocery stores now carry the grayish-green squash shaped liked a squished pumpkin due to consumer demand.
Kabocha squash is a good source of fiber. Fiber can also make you feel more full for a sustained period of time (which could prevent overeating later).
What Does Kabocha Squash Taste Like?
One of the reasons why kabocha squash has become so popular is the taste. Kabocha squash is sweeter than pumpkin and starchier than butternut squash. Because kabocha squash tastes like a sweet potato, it’s enjoyable on its own, whereas pumpkin is usually mixed into baked goods, beverages, or pancakes. And because it’s not as watery as butternut squash, kabocha squash doesn’t need to be pureed into a soup. Kabocha squash can be sliced in half or into crescents and roasted.
Kabocha squash can stand on its own without any additional flavors. However, it’s often served with maple syrup-based sauces, butter, olive oil, or earthy spices like cinnamon or nutmeg.
Nutritional Value of Kabocha Squash
Kabocha squash is relatively low in calories with about 35 calories for a 100g serving. It has 8g of carbohydrates. Kabocha offers 12% of the recommended daily value of both vitamin C and potassium. (USDA Food Data Central)
However, the most significant nutrient in kabocha is vitamin A – providing more than 130% of the RDA in a 100g serving. Vitamin A supports eye health by promoting night vision, and may help reduce the progression of age-related macular degeneration.
According to the National Institutes of Health (NIH), “People who eat a lot of foods containing vitamin A or beta-carotene might have a lower risk of certain kinds of cancer. But studies do not show that vitamin A or beta-carotene supplements help prevent cancer or lower the chances of dying of cancer. In fact, some studies find that in people who smoke or used to smoke, high doses of beta-carotene supplements can increase the risk of lung cancer and death.”
Bottom line: Vitamins and minerals from food are more bioavailable and beneficial to people than supplements. Kabocha squash, along with carrots and sweet potatoes, are excellent sources of vitamin A.
Kabocha Squash | Japanese Pumpkin 101
FAQ
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What is kabocha squash used for?
Kabocha squash is a small to medium-sized winter squash with a hard, dark green skin and sweet flavor, commonly prepared by simply roasting. It can be used in all kinds of sweet and savory dishes, like soups, stews, casseroles, and curries, as well as muffins, quick breads, pies, and cookies. What Is Kabocha Squash?
What are the health benefits of squash?
Part of the gourd family (Cucurbitaceae), squash plants are divided into two main categories, summer squash (harvested when immature) and winter squash (harvested when rigid). As squash comes from a flower and contains seeds, it is considered a fruit. There are many varieties of squash within each category. Some popular kinds of summer squash include zucchini and yellow zucchini. Some popular kinds of winter squash include acorn, butternut, and spaghetti squash. Most squash contain many nutrients that are beneficial to your health, such as vitamins, minerals, and antioxidants. These nutrients may include vitamin A, C, B6, calcium, magnesium, and fiber. Eating a variety of squash may improve eye health, skin health, bone health, and more. It is best to prepare squash at home, as many pre-prepared squashes include a lot of added sugar.
How do you know if kabocha squash is good?
Look for deeply green skin that’s firm with no soft spots (though a smattering of light-colored bumps is perfectly normal on quality kabocha squash). Kabocha squashes are usually available in the late summer through the fall. Store them in cool, dry conditions. If kept that way in your kitchen, kabocha squash can stay fresh for up to a month.
How to cook kabocha squash?
Simply roasting it in a hot oven. It roasts up beautifully, with edible crispy skin and an amazing caramelizing buttery texture. With simple Japanese seasonings, it makes the perfect fall dish to treasure. Here’s how to cook roasted kabocha squash! What is Kabocha Squash? Japanese Roasted Kabocha – 2 Delicious Flavors! What is Kabocha Squash?