Sweet, nutty, and rich in vitamins and minerals like magnesium and potassium, the humble butternut squash is a fall and winter favorite. Unfortunately, finding a ripe squash can feel like guesswork—unless you know what to look for. Here are five signs that a butternut squash is worth buying.
When a butternut squash is ripe, the stem will begin “corking,” losing its green hue and developing brown, woody stripes. Ideally, the stem should be blemish-free and feel tough, said Vivian Villa, a chef and founder of UnButter.
“A soft stem that’s green may indicate a squash was picked prematurely, [while] a dark, soft stem may indicate the product is overripe,” she told Health. “A firm, dark brown stem indicates the squash is fully ripe and ready to enjoy.”
Butternut squash starts off green but eventually ripens to a deep tan or flesh tone, Villa said. This hue comes largely from beta-carotene, an antioxidant your body converts into vitamin A, which supports cell growth and immune function. A squash that’s ripe should have a uniform color that’s free of any green stripes.
You’ll also want the skin to be dull rather than glossy, Villa added. That’s a sign that the squash has had time to mature.
Mold and deep cuts are other skin features to avoid, advised Kristen Carli, MS, RD, a registered dietitian and a fruit and vegetable ambassador for the Produce for Better Health Foundation.
In addition to being tan, a ripe butternut squash should feel hard and seem hollow, Carli added. Soft or thin skin indicates the fruit (yes, technically it’s a fruit) is underripe and the seeds inside have begun drawing nutrients from the flesh to mature.
Most of the squash’s flesh is contained in its neck, while the seeds are found in the bulb (the round part). That’s why you’ll want to look for a squash with a long, full neck and a smaller bulb.
Try to also find a squash that weighs between 1.5 and 5 pounds (for reference, a 1-pound squash is equivalent to about 2 cups of cooked, cubed squash). “A heavy butternut squash indicates dense flesh with better flavor,” Carli told Health.
Finally, choose a squash that’s odorless. “Opt for squash that is free from the smell of rot or decay,” Villa said. “A fresh squash should have no discernible scent.”
