Squash, winter, hubbard, baked, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Baked Hubbard squash is a sweet, dense winter squash with a deep orange flesh that becomes wonderfully creamy and velvety when cooked. Its flavor is nutty and subtly sweet, reminiscent of a cross between sweet potato and pumpkin, with a smooth, non-stringy texture. Nutritionally, it's a low-calorie powerhouse, providing nearly 5 grams of fiber per 100g to support digestion and fullness.
Calorie split: 17% protein · 74% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People adore its naturally sweet, comforting flavor that intensifies with baking, making it a cozy autumn and winter staple. Its smooth, mashable texture is incredibly versatile, easily standing in for potatoes or sweet potatoes in both savory and sweet dishes.
⚠️ Watch-outs & how to enjoy it better
Its high fiber and natural sugar content, while healthy, can cause digestive discomfort or a blood-sugar spike if eaten in very large portions, especially by those with sensitive digestion or diabetes. To mitigate this, pair it with a source of protein (like chickpeas or chicken) or healthy fat (like olive oil or nuts) to slow sugar absorption, and practice portion control.
Key benefits
- Excellent source of dietary fiber (4.9g per 100g)
- Very low in fat (0.62g per 100g)
- Provides natural sugars for energy without added sweeteners
- Good plant-based protein source (2.48g per 100g)
- Low-calorie, nutrient-dense food (50 kcal per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Hubbard squash gets its name from Elizabeth Hubbard, who in the 1840s brought seeds to a seed merchant, leading to its widespread cultivation and naming.
Full nutrition (USDA data · scales with serving)
| Water | 85.1 g |
| Energy | 50.0 kcal |
| Energy | 209 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.62 g |
| Ash | 0.99 g |
| Carbohydrate, by difference | 10.8 g |
| Fiber, total dietary | 4.9 g |
| Total Sugars | 4.9 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 23.0 mg |
| Potassium, K | 358 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.15 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 9.5 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.56 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 335 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3580 ug |
| Carotene, alpha | 885 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6705 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.08 g |
| Lysine | 0.06 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.05 g |
| Valine | 0.06 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.26 g |
| Glycine | 0.06 g |
| Proline | 0.05 g |
| Serine | 0.06 g |
FAQ
Is baked Hubbard squash the same as pumpkin?
While related, they are different varieties. Hubbard squash is denser, sweeter, and has a more complex, nutty flavor compared to typical pie pumpkins. Its flesh is also less stringy.
How do I store leftover baked squash?
Store cooled, baked squash in an airtight container in the refrigerator for up to 5 days, or freeze pureed or cubed squash for up to 3 months.
Can I eat the skin of baked Hubbard squash?
The skin of a Hubbard squash is very tough and not typically eaten, even after baking. It's best to scoop the flesh away from the skin before serving.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.50 kcal/g · 20% calories from protein · 4.9 g fiber · 4.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.