Koginut squash: nutrients, benefits and recipes

Koginut squash: a vegetable with a unique name, an interesting history and a growing following.

It’s a hybrid that’s only a few years old, but it combines the best things about kabocha and pumpkin into one food.

Like other winter squash species, it’s loaded with nutrients—but unfortunately, because it’s fresh, it can be hard to find in some areas.

This article reviews koginut squash, its potential benefits, and how to cook it.

Koginut squash is a hybrid made from butternut squash and kabocha squash.

It combines some of the best qualities of both squash, resulting in a plump, creamy squash (like kabocha) with a sweet taste and an edible rind (like a nut).

Their soft outer rind makes them easier to slice and speeds up cooking time compared to hard-skinned winter squash like kabocha and acorn squash, so they quickly became a popular choice.

Koginut squash was first developed in 2018 at Row 7 Seeds in New York, but is now available throughout the United States (1).


Koginut squash is a new blend between butternut squash and kabocha squash. It has a creamy texture, sweet taste and thin edible skin.

Koginut squash is similar in nutritional content to other squash, such as walnuts, kabocha, and walnuts.

However, no official nutrient information is available for this hybrid squash, so we used the nutrition information for raw winter squash here. One cup (140 grams) contains:2):

  • Calories: 36 calories
  • protein: 1 gram
  • Fat: 0 grams
  • Carbohydrates: 9 grams
  • the basic: 1 gram
  • Riboflavin: 12% of the daily value
  • Vitamin A: 66% of the Daily Value (as carotenoids, which can be converted into vitamin A in the body)
  • Vitamin C: 14% of the daily value
  • Vitamin E: 10% of the daily value
  • copper: 20% of the daily value
  • Potassium: 10% of the daily value

In addition to the nutrients listed above, koginut squash likely contains lower amounts of many other vitamins and minerals.


Koginut squash, like winter squash, contains many vitamins and minerals. However, since it is a new hybrid, official nutrition information is not yet available.

One of the main benefits of squash couginot compared to other winter squash is that it is much easier to cook.

Varieties such as acorn squash have a thick, hard skin that is difficult to slice, causing the squash to cook slow, but koginut—like squash—has a thin, edible skin that cuts easily and cooks quickly.

However, like other squash, koginut is rich in important nutrients, including potassium and vitamin C.

Potassium is essential for heart and muscle function and may help lower blood pressure, while vitamin C provides a number of immune, antioxidant, and skin benefits (3And the 4).

It also contains the carotenoid antioxidants, which your body can convert into vitamin A, plus it provides 10% of the DV for vitamin E, a fat-soluble vitamin that helps support healthy hair, skin, and nails (5And the 6).


Cooking koginut squash is much easier than cooking winter squash with thick, tough skins like squash and kabocha. In addition, it is low in calories and a good source of many nutrients.

Koginut squash can be difficult to find in some parts of the United States. You’re more likely to find squash at local farmers’ markets or grocery stores in larger metro areas than in rural areas.

Koginut squash, like other squash, is also rich in potassium.

Despite the importance of potassium, some people – particularly those with heart or kidney problems – may be told to limit their potassium intake. If this applies to you, you’ll need to limit the amount of squash couginette you’re eating (7And the 8).

It is a good idea to speak with a healthcare professional such as a doctor or registered dietitian if you are not sure how much potassium is safe to consume.


Koginut squash can be hard to find in some areas. It is also high in potassium, so if you are required to restrict potassium intake due to a medical condition, you will need to be careful about how much you eat.

Most people roast squash in the oven, but you can cook it any way to cook other winter squash.

Here’s how to roast it:

  1. Preheat the oven to 400°F (205°C).
  2. Cut the squash in half lengthwise and extract all the seeds. You can also chop it up into smaller pieces, like wedges or cubes, if you’d like.
  3. Brush the squash with olive oil and sprinkle with salt and pepper to taste.
  4. Bake the squash couginot, halved, for about 45 minutes to 1 hour. Squash is done when soft. If you cut the squash into slices or cubes, it should be cooked within 30 to 35 minutes.

From here, you can use cooked squash koginut as a stand-alone side dish, as a base for soup, or as an addition to salad. Many people sprinkle squash with maple syrup or honey before eating it.


The most common way to cook koginut is by roasting it in the oven and drizzling it with syrup or honey before serving.

Here are some squash koginut recipes that you might enjoy:

However, you can easily use koginut as a substitute for acorn squash, kabocha, or squash in any recipes that call for these squash, thanks to its similar texture and flavor.


All of these recipes highlight koginut squash, but you can also use koginut squash in place of acorn squash, butternut squash, or kabocha in any recipe.

Koginut squash is a squash hybrid that combines kabocha squash and butternut squash. It has the silky feel of capucha with the sweetness and nutty flavor of an edible nut.

Pumpkin is rich in many nutrients, but people who need to limit potassium will need to limit the amount they consume of it.

The squash is often roasted and sprinkled with maple syrup, but it can be used in place of walnuts, kabocha, or squash in almost any recipe.

If you can find it at your local grocery store or farmers market, it’s definitely worth a try.

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