Squash has been part of the nutritional landscape of North America for over 5,000 years. The Native Americans relied on squash and taught the early American settlers to do the same.
Summer squash are members of the Cucurbitaceae family which is related to cucumbers and melons. There are many varieties of summer squash including: scalloped or patty pan, constricted neck, and cylindrical. The scalloped or patty pan squash include a variety of colors from white to yellow to green. The constricted neck squash include the crookneck and the straightneck both of which may be either yellow or green. The cylindrical squash include green and yellow zucchini, cocozelle and caserta.
Summer squash should be planted after the danger of frost has passed. Often gardeners will plant summer squash in two waves one as soon as possible in spring and the other later in the growing season in order to prolong the harvest. Plant seeds (2 or 3 to a group) about 30 inches apart and then thin to a single plant.
Summer squash prefer well drained soil high in organic matter. Summer squash grow quickly and can be ready to harvest in as little as 4 to 8 days from flowering. The male and female flowers of the summer squash are also edible and are considered a delicacy.
Summer Squash Nutritional Values
Cooked Squash
Serving Size – 1/2 cup (90g)
| Amounts Per Serving | % Daily Value |
|---|---|
| Calories 20 | |
| Calories from Fat (5) | |
| Total Fat (0g) | 0% |
| Saturated Fat (0g) | 0% |
| Sodium (0g) | 0% |
| Total Carbohydrate (4g) | 1% |
| Dietary Fiber (1g) | 4% |
| Sugars (2g) | |
| Protein (1g) | |
| Vitamin A | 4% |
| Vitamin C | 8% |
| Calcium | 2% |
| Iron | 2% |
Raw Squash
Serving Size – 1/2 cup, cubed (98g)
| Amounts Per Serving | % Daily Value |
|---|---|
| Calories 20 | |
| Calories from Fat (0) | |
| Total Fat (0g) | 0% |
| Saturated Fat (0g) | 0% |
| Sodium (0g) | 0% |
| Total Carbohydrate (5g) | 2% |
| Dietary Fiber (1g) | 4% |
| Sugars (1g) | |
| Protein (1g) | |
| Vitamin A | 15% |
| Vitamin C | 10% |
| Calcium | 2% |
| Iron | 2% |
Health Benefits of Squash
Summer squash are low in calories yet high in Vitamin A and Vitamin C. Because both of these vitamins also act as antioxidants the health benefits of summer squash are many. They can help protect from heart disease and stroke and maintaining a healthy blood pressure.
The fiber in summer squash also helps to promote colon health.
Getting the Most Out of Your Summer Squash
In order to get the most nutrition out of your summer squash it is important to eat the edible outer rind or skin. The outer skin is where the highest concentrations of beta-carotene are located.
Summer squash fruits and blossoms can be enjoyed in many ways including: raw, steaming, boiling, baking, grilling, stir-frying, sautéing and frying. Summer squash fruits can be blanched and frozen, but canning is not recommended unless pickled.
Concerns and Cautions
Two common pests that occur when growing summer squash are cucumber beetles and squash bugs. Both of these pests can attack both the plant and the fruits. They best way to control these pests is with the use of insecticides (there are many organic options) while the infestation is small to prevent the numbers from multiplying and destroying your crop.
It is important when choosing summer squash look for squash that feel firm and heavy for their size in order to reduce the chance of the squash having a dry texture. Summer squash are on the delicate side and require gentle handling due to their thinner skin.
Additional Summer Squash Information and Resources:
Read the CDC’s article for more info on Summer Squash’s Nutritional information.
Learn more about Growing information for summer squash from the University of Illinois’ research.
I think I may have over watered my plants? They are dying and the squash is withering. What type of soil do I need to mix with the soil I have? Will Spanghum peat moss work?
“…the use of insecticides”??? This diminishes the health benefits of any vegetable. Not sure if I will continue following this site, not the advice I expected to hear. Very disappointed. 🙁
There are herbs you can plant with the squash that will naturally deter the bugs. Go with that first. I also like to mix dish soap with water and spray on plants with aphids.
What about the nutrition of squash blossoms?
My Italian neighbor likes sauted squash blossoms. I grow a large garden so there will be plenty to share, but I am stingy with the squash blossoms. It takes a lot of blossoms for a batch and each blossom removed is one less fruit. Personally, summer squash is not high on my preferred list of fresh veggies, but usually I grow cupcake squash and pattypan. Mine are usually stuffed with chicken or shrimp parmesan. Winter squash are a different story.
It was a very helpful article, especially since I am currently growing summer squash.