You can roast, steam, or fry kabocha to make tempuras, as it tends to retain its shape well. It can also be mashed or pureed nicely with a finely grained texture. The tough green outer skin is also edible once cooked and is rich in dietary fiber (1). Kabocha is widely used in Japanese cuisine mainly stewed, stir-fried, simmered in dashi or soups, deep-fried into tempura, or in desserts.
Varieties Of Kabocha Squash
Kabocha squash was introduced to Japan in the 16th century by Portuguese sailors. In Japan, “kabocha” refers to a wide variety of pumpkins and winter squashes. In western countries and elsewhere, “kabocha” refers specifically to only the Japanese member of the Cucurbita maxima family. Kabocha squash may come in varying colors, and are named as:
Sweet Mama – green kabocha Winter Sweet – gray kabocha Sunshine – red kabocha
Let’s now explore the nutrient content of kabocha squash.
Kabocha Squash Nutrition Facts
According to the USDA, 100g of kabocha squash can provide you with the following nutrients (1):
Calories: 30 Fat: 0g Protein: 1.1g Vitamin C: 9mg Sodium: 0mg Carbohydrates: 8.2g Fiber: 1.2g Sugars: 3.5g
Kabocha squash has a low-calorie count and is rich in vitamins A and C. It is also a good source of iron, magnesium, copper, B vitamins, dietary fiber, beta-carotene, and various other antioxidants. Now, let’s explore the health benefits of these nutrients found in kabocha.
Kabocha Squash Health Benefits
Kabocha is low in calories and high in fiber and important vitamins. Let’s now understand how all this can help benefit our health.
Lowers Cancer Risk
The cucurbitacins found in the winter squash and Cucurbitaceae family have also been found to be instrumental in preventing the development of certain cancers (2). Beta-carotene is a phytochemical found in kabocha squash. It gets converted to vitamin A in the body and might help prevent the risk of certain cancers (3). Moreover, vitamin C found in kabocha squash might also be helpful in preventing cancer (4). However, more human studies are warranted to validate these cancer-fighting claims.
Supports Eye Health
The beta-carotene and vitamin C found, in kabocha have been shown to be effective in slowing down AMD (age-related macular degeneration) (1),(5). Additionally, people with a regular intake of vitamin C from food might have a lower risk of developing cataracts in their eyes (6).
May Help Skin Care
Kabocha squash may also help clear your complexion by reducing scars and blemishes. The beta-carotene and various other antioxidants found in kabocha help reduce oxidative stress and inflammation in the skin and prevent signs of aging (7), (8).
Aids In Digestion
The dietary fiber in kabocha, especially in the outer edible rind, can provide multiple digestive benefits. When cooked and consumed, the outer rind can potentially help improve digestion, regularize bowel movements, and reduce bloating and other symptoms of constipation (9).
Adverse Effects And Risks Of Kabocha Squash
Pumpkins, squashes, and other members of the Cucurbita family can produce certain toxic substances called cucurbitacins. These have a bitter taste and can cause severe diarrhea even when taken in small amounts (10). An excessive intake of kabocha squash or any other fruit or vegetable containing beta carotene can develop a condition called carotenemia (11). This causes your skin to appear yellowish or orange in color. It is important to note that carotenemia is harmless and can resolve on its own once you cut back on the intake of carotene-rich foods. Winter squash or kabocha allergies are very rare and not commonly heard of. In case you suspect an allergic reaction after consuming kabocha, you should consult your doctor.
Storage And Food Safety
Kabocha squash, being winter squash, is usually grown in the warm season and is available from October to January.
When buying a kabocha, it is better to buy it from your local farmer’s market to avail it freshly harvested. Choose an average-sized kabocha with hard, thick skins and dry and intact stems. You should avoid any kabocha with soft or rotten stems, soft blemished spots, cuts, or damaged in other ways. Whole kabocha can be stored for 2-4 months at home in a cool and dry place. Cut portions of kabocha should be used as soon as possible. They can otherwise be wrapped in plastic film or kept in a ziplock bag stored in the fridge for 1-2 days maximum before use. You can also keep cooked squash in the freezer, where it will last for up to a year.
Recipes, Preparation, And Serving Methods
Once you get a kabocha from the farmer’s market or your nearest supermarket, you need to wash and clean it nicely. Kabocha is known for its thick and sturdy outer skin that is tough to cut through. You might need a big vegetable knife and some arm pressure to cut it in half. You can further cut it into moon-shaped slices or cubes as per your recipe requirements. Below, we have shared a few popular recipes to spice up things for you.
Kabocha Recipes
1. Kabocha Shiratama Dango
Ingredients
Shiratama (glutinous rice flour) – 3 tablespoons Kabocha (steamed, peeled, mashed) – 1 tablespoon Maple syrup – ½ teaspoon Water – to bind
Instructions You should have enough to make three skewers, each one having three dango.
2. Roasted Kabocha
Ingredients
Kabocha squash (medium ) – 1 (2 ½ lb.) Extra-virgin olive oil – 1½ tablespoons. Kosher salt Black pepper (freshly ground) – as per taste Butter – 3 tablespoons Soy sauce (low-sodium ) – 1 tablespoon Maple syrup – 1½ teaspoons
Instructions Along with the above, you can use kabocha in any recipe that calls for butternut, sweet pumpkin, or acorn. Below are a few more ways to include them in your diet and serve them differently.
Kabocha can be used in sushi, soups, and tempura dishes. Raw kabocha can be grated and used in winter salads to add that bright orange tinge and sweet flavor. You can also cut and deseed the kabocha and stuff it with grains, bread, bacon, meat, mushrooms, cheese, or your favorite leafy greens, and bake in the oven. You can make kabocha squash gratin and enjoy it with sausage or vegetables. Mashed/pureed kabocha can be used as a healthy alternative to mashed potatoes. Baked and mashed/pureed kabocha flesh can be used as a filling for ravioli, empanadas, and enchiladas, or used in pies, puddings, bread, and desserts. Kabocha squash can be made into a delicious creamy soup as well. Roasted kabocha squash kernels can be eaten as a healthy snack anytime.
Is kabocha a Superfood? Yes, with its rich vitamin and nutrient content and the antioxidant properties of beta carotene, kabocha is considered a superfood by many (1). Is kabocha okay for keto? Kabocha squash is not okay on a ketogenic diet because of its high carb content. A 100g serving provides you with 8 grams of carbs (1). This can also easily add up depending on the other components of a dish. So, it’s best to avoid kabocha squash and opt for keto-friendly alternatives like the summer squash or scallop squash. Is kabocha squash a starchy vegetable? With its carbohydrate and fiber content, kabocha is a low-calorie starchy vegetable. Can you eat squash every day? Yes, squash is low in calories and rich in nutrients, and can be a healthy addition to your diet every day. Can squash give you gas? Due to its rich fiber content, excessive squash intake may lead to flatulence and stomach discomfort. Is squash good for kidney disease? Squash intake is acceptable in the early stages of chronic kidney disease, as long as there are no such dietary restrictions.
