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The butternut squash is a winter squash that is most recognizable for its bright orange color both inside and out and its guitar-shaped body. It has a sweet, nutty flavor that goes well with a variety of dishes and desserts, making it a versatile culinary ingredient. It also packs, ounce for ounce, a lot of essential nutrients that some of its heftier and more popular cousins lack. The seeds and skin can also be dried and roasted for a crunchy snack. A cup serving of cooked butternut squash — roughly grams, give or take a few — contains only 83 calories and zero fat. In terms of essential vitamins, the culinary vegetable 1. The vegetable is also an immune system booster — butternut squash contains alpha- and beta-carotene, which the human body then converts into vitamin A, a nutrient that keeps cells in our heart, lungs, and kidneys healthy. It also has lutein and zeaxanthin, which along with vitamin A help to improve eyesight.