The Nutritional Power of Squash Skin
Often discarded, squash skin is a surprisingly potent source of health benefits. Much of a squash’s fiber content, particularly insoluble fiber, resides in its skin. Insoluble fiber is crucial for digestive health, promoting regularity and helping to manage blood sugar levels. Additionally, a 2020 study highlighted that butternut squash skin contains a higher concentration of antioxidant-rich phenolic compounds than its seeds. These antioxidants help protect the body against damaging oxidation and inflammation, which may reduce the risk of chronic diseases. The brightly colored pigments in squash skin, like those found in summer squash, are also a clue to the presence of carotenoids such as beta-carotene, which the body converts to vitamin A.
Which Squash Skins are Best to Eat?
Not all squash skins are created equal. The key to enjoying squash with the skin on is knowing which varieties are palatable. The texture of the skin is the primary factor in determining whether to peel or not. Generally, thinner-skinned squashes are the most pleasant to eat after cooking.
Thin-Skinned Winter Squashes
- Delicata Squash: As its name suggests, delicata squash has a thin, delicate, and fully edible skin. When cooked, it becomes tender and soft, making it an excellent choice for roasting in rings.
- Acorn Squash: The skin on acorn squash is also edible and quite nutritious. Roasting or baking softens the skin beautifully, and it can be eaten right along with the flesh, particularly when stuffed.
- Honeynut Squash: This smaller, sweeter cousin of butternut squash has thin, tender skin that roasts perfectly alongside its flesh.
Summer Squashes
Summer squashes like zucchini, yellow squash, and patty pan have naturally thin, tender skins that are always edible and highly recommended to eat, as they contain significant nutrients.
Which Squash Skins are Best to Peel?
For many popular squash varieties, the skin is edible but so tough and unappetizing that most people opt to peel it. While cooking can soften these skins, their fibrous or flaky texture can still be unpleasant.
Thick-Skinned Winter Squashes
- Spaghetti Squash: The skin of spaghetti squash becomes hard and papery after cooking, with a flaky, shell-like texture that is not enjoyable. The best method is to bake or roast it in its shell and then scrape out the spaghetti-like strands.
- Large Pumpkin: For carving pumpkins, the skin is extremely tough and should always be removed.
- Butternut Squash: The skin of butternut squash is often tough and requires significant cooking time to soften. For most recipes, particularly roasting cubes, peeling is the preferred method. For soups, however, the skin may soften enough during simmering, and it can be easily removed after cooking.
- Kabocha Squash: Kabocha squash has a somewhat tough skin that, if cooked for long enough, can become soft. Whether to peel is a matter of personal preference, but many prefer to remove it for a smoother texture.
Squash Skin Edibility Comparison Table
| Squash Type | Skin Edible? | Best Preparation | Notes on Texture |
|---|---|---|---|
| Delicata | Yes | Roasted, baked in rings | Softens completely, mild flavor. |
| Acorn | Yes | Roasted, baked, or stuffed | Becomes tender and tasty when cooked. |
| Honeynut | Yes | Roasted or baked | Thin skin becomes tender quickly. |
| Butternut (Large) | Technically Yes | Peeled for most dishes | Thick skin is often tough; best peeled or removed after cooking for soups. |
| Butternut (Small) | Yes | Roasted whole | Smaller varieties have thinner, more tender skin. |
| Spaghetti | No | Cooked in shell, scoop flesh | Papery, flaky texture is unpleasant. |
| Kabocha | Technically Yes | Peeled (optional) | Skin can be tough but softens with extended cooking. |
| Pumpkin (Large) | No | Peeled | Very tough and fibrous; generally inedible. |
| Summer Squash | Yes | Cooked with skin | Thin, tender skin is always recommended. |
How to Prepare Squash to Eat the Skin
For any squash where you plan to consume the skin, a few preparatory steps are essential. First, always give the squash a thorough scrub under running water using a vegetable brush to remove any dirt or potential wax coatings. Roasting at a high temperature is one of the best methods for softening thinner skins, while also caramelizing the flesh for enhanced flavor.
Example: Roasted Delicata Squash Rings
- Preheat your oven to 400°F (200°C).
- Thoroughly wash and dry the delicata squash.
- Slice the ends off and cut the squash into 1/2-inch rings.
- Use a spoon to scoop the seeds and stringy bits out from the center of each ring.
- Toss the rings with a little olive oil, salt, and pepper on a baking sheet.
- Roast for 20-25 minutes, flipping halfway through, until tender and golden brown.
This simple method works for any thin-skinned squash, allowing you to enjoy the full nutritional value without any unpleasant texture. For tougher skins that you choose to eat, like on a small butternut, slower cooking methods like simmering in a stew can break down the fibers more effectively.
Conclusion
So, is the skin on squash healthy? The resounding answer is yes, and for certain varieties, it's also delicious. By leaving the skin on thin-skinned squashes like delicata, acorn, and summer squash, you boost the fiber and antioxidant content of your meal, save prep time, and reduce food waste. For tougher-skinned varieties like butternut and spaghetti squash, peeling is usually the better option for culinary enjoyment, though the skin is still technically harmless. The key takeaway is to choose your squash wisely and cook it appropriately to maximize both the flavor and nutritional benefits of this versatile vegetable.
To learn more about the specific bioactivity of squash compounds, you can read this peer-reviewed study: Evaluation of bioactivity of butternut squash (Cucurbita moschata) residues (seed and skin) with respect to antioxidant, $\alpha$-amylase and ACE inhibitory properties.
