Yellow Squash 101: Nutrition, Benefits, How To Use, Buy, Store | Yellow Squash: A Complete Guide

What is Yellow Squash

Yellow squash is a type of summer squash that’s super common in gardens and kitchens, especially during the warmer months. It’s usually bright yellow, kinda like the sun, and has a slightly curved shape with a thin, edible skin. There’s a few types of yellow squash, but the most common ones are straightneck and crookneck—crookneck having that bendy top. The inside is soft and pale, with tiny seeds that you can eat without needing to remove. People love it because it’s super versatile; you can grill it, roast it, sauté it, or even eat it raw in salads. It’s also packed with nutrients like vitamin C and fiber, making it healthy but not in a boring way. Plus, it’s pretty easy to grow, which is why you see it a lot at farmers’ markets. If you’ve ever had a summer vegetable medley, there’s a good chance yellow squash was mixed in there somewhere.

Other Names of Yellow Squash

Yellow squash might have a few different names depending on where you are or how it’s used. Here’s a list of some common ones:

1. Crookneck Squash – This one’s easy to spot because of its curved neck and bumpy skin. It’s a type of yellow squash, and sometimes people just call it that instead of using “yellow squash.”
2. Straightneck Squash – Like the name says, this one’s got a straight shape instead of a bend. It’s smoother than crookneck and a bit easier to handle when cutting.
3. Summer Squash – This name isn’t just for yellow squash, but it’s often used when talking about it along with other types like zucchini. It just means any squash that’s grown and harvested in summer.
4. Golden Squash – Some folks like to call it this because of its bright yellow color, though it’s not as common. But hey, it still fits!
5. Baby Yellow Squash – When the squash is picked early, it’s called baby squash, and it’s usually more tender and a bit sweeter.
6. Sunburst Squash – It’s more of a mix with pattypan types, but you might hear this name tossed around too. It still falls under the yellow squash family.

So, while they all kinda mean yellow squash in one way or another, these names give you a peek at all the little variations out there.

Nutritional Value of Yellow Squash

Here is an approximate nutritional breakdown for one cup (approximately 196 grams) of raw, sliced yellow squash:

Nutrient	Amount Per 1 Cup (196g)
Calories	18
Total Fat	0.2g
Saturated Fat	0g
Cholesterol	0mg
Sodium	2mg
Potassium	392mg
Total Carbohydrates	4g
Dietary Fiber	1.5g
Sugars	2.2g
Protein	1.2g
Vitamin A	522 IU
Vitamin C	35.3mg
Calcium	22mg
Iron	0.4mg

Benefits of Yellow Squash

Yellow squash isn’t just tasty; it’s packed with some great benefits that make it worth adding to your meals. Here’s a list of why it’s a good idea to eat more of it:

1. Rich in Vitamins and Minerals – Yellow squash is loaded with vitamins, especially vitamin C and vitamin A, which help keep your immune system strong and your eyes healthy. Plus, it’s got some potassium that helps balance fluids in your body.
2. Good for Digestion – It’s high in fiber, which is great for keeping your digestive system on track. Fiber helps prevent constipation and keeps you feeling fuller longer, so it’s a good choice if you’re trying to eat healthier.
3. Low in Calories – If you’re watching your weight, yellow squash is a great choice because it’s super low in calories. You can eat a good amount without feeling like you’re overdoing it, which is awesome for snacking or bulking up meals.
4. Heart Healthy – Thanks to its fiber, magnesium, and potassium content, yellow squash helps keep your heart in check by lowering blood pressure and reducing the risk of heart disease.
5. Hydrating – This squash has a high water content, which helps keep you hydrated, especially on hot summer days. Eating foods with a lot of water also helps your skin look fresh and healthy.
6. Supports Eye Health – It’s got antioxidants like lutein and zeaxanthin, which are fancy words for stuff that helps protect your eyes from harmful light and reduces the risk of eye problems as you age.
7. Easy to Digest – Unlike some veggies that can feel heavy, yellow squash is pretty easy on your stomach. It’s a gentle food that even people with sensitive stomachs can usually enjoy without any problems.

So, whether you’re looking to boost your nutrition or just want a healthy side dish, yellow squash is definitely worth grabbing the next time you see it at the store.

Varieties of Yellow Squash

Yellow squash comes in a few different varieties, each with its own little quirks. Here’s a look at some of the main types you’ll come across:

1. Straightneck Squash – This one’s probably the most common type of yellow squash you’ll see. It’s straight with a smooth skin and bright yellow color. It’s super versatile and easy to slice, which makes it great for grilling, sautéing, or roasting.
2. Crookneck Squash – Crookneck is easy to spot with its curved, almost hook-like neck and bumpy skin. It’s a bit firmer than straightneck but still tender when cooked. The bumps on the skin give it a bit more texture, and some say it’s got a slightly richer flavor.
3. Goldbar Squash – This variety has a deeper, more golden color than the usual yellow squash, and it’s often a bit firmer. It’s long and slender with smooth skin, and it holds up well when cooked, keeping a bit more of its bite.
4. Sunburst Squash (Pattypan) – Technically, it’s a type of yellow summer squash, though it doesn’t look like the usual kind. It’s got a flat, round shape that kinda looks like a tiny spaceship or a scalloped pie. It’s sweet, tender, and fun to slice into small wedges.
5. Zephyr Squash – This variety is half yellow and half green at the bottom, so it stands out. It’s a hybrid that combines the flavors of yellow squash and zucchini, with a slightly nutty taste and a firmer texture. It’s great when you want something a little different.
6. Yellow Zucchini – It’s basically a zucchini that’s yellow, not green. It’s not exactly a yellow squash, but it’s close enough that people often lump it in the same category. It’s mild, slightly sweet, and perfect for grilling or spiralizing.

These varieties add a little something different to your dishes, giving you a great culinary experience.

What Does Yellow Squash Taste Like

Yellow squash has a pretty mild, slightly sweet flavor that’s super easy to like, even if you’re not big on veggies. It doesn’t have a strong or overpowering taste, kinda like zucchini, but with a bit of a nuttier vibe. When you bite into it, you’ll notice it’s tender with a little bit of crunch, especially if it’s cooked lightly. The texture’s soft but not mushy, and the skin adds just a tiny bit of crispiness. If you sauté or roast it, the sweetness comes out a bit more, and it gets this nice, almost buttery flavor. It soaks up spices and other flavors really well, so it’s perfect in dishes where you want something light that doesn’t steal the show. And when it’s raw, like in salads, it’s fresh and juicy, adding a nice subtle bite without being too much.

How To Use Yellow Squash

Yellow squash is super versatile and can be used in tons of ways in the kitchen. Here’s a list of some of the best ways to use it:

1. Grilled – Slice yellow squash into thick rounds or lengthwise strips, toss with olive oil, salt, and pepper, and then grill it. The heat brings out its natural sweetness, and you get those nice grill marks that add a little smoky flavor.
2. Roasted – Cut it into chunks, drizzle with some oil, and season with your favorite spices—think garlic, paprika, or Italian herbs. Pop it in the oven until it’s tender and slightly caramelized. Roasting gives it a soft, almost melt-in-your-mouth texture.
3. Sautéed – One of the easiest ways is just to slice it thin and sauté it in a pan with a bit of butter or olive oil, garlic, and maybe a sprinkle of parmesan. It’s quick and makes a great side dish.
4. Stir-Fried – You can toss it in a stir-fry with other veggies, noodles, or rice. It cooks fast and adds a pop of color and a mild flavor that goes well with soy sauce, ginger, and other stir-fry staples.
5. In Soups or Stews – Chop it up and add it to soups or stews for extra texture. It soaks up the flavors of the broth and makes the dish a bit heartier without adding a lot of calories.
6. Baked in Casseroles – Yellow squash works great in casseroles, especially those cheesy ones. Slice it thin and layer it with other veggies, cheese, and breadcrumbs, then bake until bubbly. It’s comforting and really tasty.
7. Raw in Salads – Thinly slice or shred it and toss it into salads. It adds a nice crunch and freshness without overpowering other ingredients. A squeeze of lemon or a light vinaigrette goes really well with it.
8. Stuffed – Hollow out a crookneck or straightneck squash, stuff it with a mix of breadcrumbs, cheese, herbs, or even ground meat, and bake it. It’s a fun way to make squash the main event of your meal.
9. Zoodles (Squash Noodles) – You can spiralize yellow squash to make veggie noodles. They’re great as a low-carb pasta alternative, and they cook in just a couple of minutes. Top with your favorite sauce, and you’re good to go!
10. Pickled – If you’re into pickling, yellow squash can be pickled just like cucumbers. Slice it thin, add it to a jar with vinegar, spices, and maybe some garlic, and let it sit. It’s crunchy, tangy, and perfect as a snack or side.

Trying out these methods not only makes your meals more interesting but also helps you discover new ways to enjoy this versatile veggie.

Substitute for Yellow Squash

If you don’t have yellow squash on hand or just want to switch things up, there’s plenty of good substitutes you can use that work just as well. Here’s a list of some options:

1. Zucchini – This is the closest substitute for yellow squash because it’s almost identical in texture and flavor, just green instead of yellow. You can swap it one-to-one in any recipe, and honestly, most people won’t even notice the difference.
2. Pattypan Squash – Also known as scallop squash, it’s got a similar taste and texture to yellow squash but comes in a cute, round shape. It’s a bit firmer, so it holds up great in dishes like stir-fries or roasting.
3. Chayote – It’s not the most common veggie, but chayote has a mild flavor and a slightly crisp texture, kinda like a mix between a squash and a cucumber. It’s great for sautéing or adding to stews.
4. Cucumber (for raw dishes) – If you’re making something like a salad or cold dish, cucumber can work as a substitute. It’s not great for cooking since it gets mushy, but for raw uses, it’s a solid stand-in.
5. Eggplant – If you’re looking for a similar texture but with a slightly different flavor, eggplant is a good choice. It’s a bit meatier and absorbs flavors really well, making it awesome for casseroles or grilled dishes.
6. Bell Peppers – For stir-fries, grilling, or roasting, bell peppers can step in. They have a sweet, slightly crunchy texture that complements many of the same spices you’d use with yellow squash.
7. Butternut Squash (in cooked dishes) – It’s not exactly the same since butternut is denser and sweeter, but it works well in cooked dishes like soups or roasted sides. Just be sure to cook it a bit longer since it’s harder than yellow squash.
8. Carrots – Carrots have a sweet, slightly earthy flavor and firm texture. They work well as a substitute in roasted dishes or stir-fries, especially if you’re looking for a pop of color.
9. Kohlrabi – This crunchy, slightly peppery veggie works well in salads or sautéed dishes. It’s not as soft as yellow squash, but it’s still a good option if you want something a bit different.
10. Sweet Potato – For something with a bit more body and sweetness, you can use sweet potato. It’s not a perfect match, but in dishes like casseroles or stews, it’ll do the trick and add some extra flavor.

These substitutes let you keep experimenting in the kitchen, even when you don’t have yellow squash around.

Where to Buy Yellow Squash

If you’re looking to buy yellow squash, Here’s a list of places where you can grab some:

1. Grocery Stores – Most grocery stores, like Walmart, Kroger, Safeway, or Publix, usually have yellow squash in the produce section. You’ll often find it near other fresh veggies like zucchini and bell peppers. It’s usually available all year, but it’s most abundant in the summer.
2. Farmers’ Markets – This is one of the best places to get yellow squash, especially if you want it fresh and local. Farmers’ markets are great because you can often chat with the growers, and the squash is usually super fresh since it’s picked recently.
3. Local Farm Stands – Sometimes local farms have their own stands or small shops where they sell produce directly. You might have to drive a bit out of town, but the quality’s often worth it, and you get to support local farmers.
4. Health Food Stores – Places like Whole Foods, Sprouts, or other natural grocery stores often carry yellow squash, especially organic varieties. You might pay a little more, but the quality is usually top-notch.
5. Community Supported Agriculture (CSA) Boxes – If you’re part of a CSA, you might get yellow squash delivered right to your door as part of your produce box, especially during squash season. It’s a fun surprise when you don’t know exactly what’s coming each week.
6. Online Grocery Delivery Services – Services like Instacart, Amazon Fresh, or local grocery delivery apps let you shop for yellow squash from the comfort of home. It’s a good option if you’re busy or can’t make it to the store.
7. U-Pick Farms – Some farms let you pick your own veggies, including yellow squash. It’s a great way to get super fresh produce, and it’s kinda fun, too. Plus, you get to choose exactly the squash you want!
8. Specialty Produce Shops – If you have a local produce store or market that focuses just on fruits and veggies, you can usually find yellow squash there. They often have a good selection and might carry different varieties.
9. Community Gardens or Swap Groups – Sometimes community gardens have extra produce that they sell or give away, and you might be able to find yellow squash here, especially during peak season. There are also local swap groups where people trade their extra garden produce.
10. Big-Box Retailers – Stores like Costco or Sam’s Club sometimes have yellow squash in bulk. If you’re cooking for a crowd or just love squash, this could be a good way to get a lot at once.

Checking out these spots should help you find yellow squash no problem, whether you want to grab a quick pack or hunt for the freshest one you can find.

How To Store Yellow Squash

Storing yellow squash properly is key to maintaining its freshness, flavor, and texture. Here’s are detailed tips into the best ways to store yellow squash, with some practical tips and why they matter:

1. In the Fridge – The Right Temperature and Humidity: Yellow squash should be stored in the refrigerator, ideally in the crisper drawer where the temperature is around 40°F (4°C) and humidity is higher than the rest of the fridge. This environment helps the squash stay fresh by slowing down the ripening process. To keep the squash from drying out, place it in a plastic produce bag with a few holes poked in it. The holes are important because they allow excess moisture to escape, preventing mold and sliminess.
2. Avoid Pre-Washing Before Storage: It’s tempting to wash your squash as soon as you get home, but adding moisture before storage can make it spoil faster. Unwashed squash stores better because it’s dry; washing can create a damp environment where mold thrives. Always wash it just before you’re ready to cook it.
3. Keep It Dry – Pat Dry If Needed: Sometimes squash can have a bit of condensation, especially if it’s been moved from a cool place to a warmer one. Before storing, pat it dry with a paper towel to prevent mold from forming. If squash sits wet, it’s a quick route to soft spots and decay.
4. Separate From Ethylene-Producing Fruits: Ethylene is a natural gas emitted by certain fruits that speeds up ripening. Apples, bananas, avocados, and tomatoes are big ethylene producers. Storing squash near these fruits can make it overripe and cause it to spoil faster. Keeping them separate helps maintain the squash’s crisp texture.
5. Use a Paper Towel in the Bag: This is a great trick to extend the life of your squash. Place a folded paper towel inside the plastic bag with the squash. The paper towel will absorb any excess moisture, keeping the environment inside the bag balanced and reducing the chance of mold.
6. Freezing for Long-Term Storage – Blanch First: If you have more squash than you can use, freezing is a great option. Blanching (quickly boiling for 2-3 minutes) before freezing is essential because it stops the enzymes that cause the squash to lose flavor, color, and texture. After blanching, immediately transfer the squash to an ice bath to stop the cooking process, then drain and dry thoroughly before freezing in airtight bags or containers.
7. Store Whole – Slicing Shortens Shelf Life: Whole squash stores better because cutting exposes the inner flesh to air, speeding up spoilage. If you do need to cut ahead, store the slices in an airtight container in the fridge, but try to use them within 1-2 days to avoid losing texture and flavor.
8. Short-Term Room Temperature Storage: If you plan to use the squash soon, you can store it at room temperature for a couple of days. However, make sure it’s in a cool, dry area away from direct sunlight, which can cause it to overheat and spoil faster. Storing it on the counter is best done only for very short periods.
9. Regular Checks to Catch Spoiling Early: It’s a good idea to check stored squash every couple of days for signs of spoiling, like soft spots, wrinkles, or mold. Early signs can be cut away, but once spoilage spreads, it’s best to use the squash immediately to avoid waste.
10. Avoid Airtight Containers – Allow for Breathability: Airtight containers might seem like a good idea, but squash needs a bit of air circulation to stay fresh. Sealing it completely can trap moisture, which leads to sliminess and faster spoilage. A perforated bag or a produce drawer with some airflow works much better for storing squash.

Following these detailed steps will help you keep your yellow squash fresh and tasty for as long as possible, reducing waste and making sure it’s ready to enjoy whenever you need it.

Frequently Asked Questions (FAQs) About Yellow Squash