10 Types of Summer Squash and Their Health Benefits

Squash are vining vegetables that belong to the Cucurbitaceae family. Squash are categorized as winter or summer squash, depending on the stage at which they’re consumed.

Unlike winter squash, which are harvested and then stored, sometimes for many months, before they’re consumed, summer squash, such as zucchini, are eaten when the fruits are still immature.

Though most people are familiar with more popular types of summer squash, like zucchini, there are a number of unique and delicious varieties that are packed with nutrients that can benefit overall health.

Here are 10 types of summer squash to try.

Zucchini is one of the most popular and well-known types of summer squash. It comes in a variety of colors, such as yellow, dark green, and striped. This summer squash has a mild, slightly sweet flavor and a tender texture and is commonly enjoyed sautéed, roasted, and baked.

Zucchini is low in calories yet high in nutrients like vitamin A, vitamin C, and potassium. One cup of cooked zucchini contains just 27 calories yet provides 11%, 26%, and 10% of the Daily Value for these nutrients, respectively.

In addition to vitamins and minerals, zucchini is packed with antioxidants, such as lutein, a carotenoid plant pigment with powerful cellular-protective properties. Consuming lutein-rich foods may be particularly beneficial for eye health. Lutein protects your eyes from damage that leads to eye diseases like age-related macular degeneration (ARMD), which is currently the leading cause of vision loss in older people.

Crookneck squash is a yellow-colored summer squash with a curved or “crooked” neck. It has thin, edible skin and sweet-tasting, yellow flesh. This squash is commonly enjoyed as a nutritious side dish and added to recipes like pastas and casseroles.

Like zucchini, crookneck squash is very low in calories and a source of several vitamins and minerals. A cup of cooked crookneck squash contains just 28.1 calories but provides a decent amount of potassium, folate, and vitamin C. It also contains carotenoid antioxidants such as beta-carotene, lutein, and zeaxanthin.

Pattypan squash is a small, unique-looking summer squash with a squat, saucer-like shape and scalloped edges.

Pattypan squash comes in several colors, including yellow, dark green, orange, multicolored, and white. Its tender flesh has a slightly sweet flavor, similar to zucchini, and is especially delicious when roasted. Pattypan squash can also be stuffed with ingredients like rice, vegetables, and meat, or sliced and pan-fried until crispy.

Pattypan squash is an excellent source of protective plant compounds, including phenolic compounds like benzoic acid.

One study comparing the antioxidant activity of five vegetables from the Cucurbitaceae family, including zucchini and pumpkin, found that yellow pattypan squash had the highest antioxidant potential. The researchers attributed this to its high content of benzoic acid derivatives, including 3-(β-d-glucopyranosyloxy)-2-hydroxybenzoic acid, which has strong cellular protective properties.

Kousa squash is a pale-colored Middle Eastern summer squash commonly stuffed with meat and rice. It’s sometimes called Lebanese squash or gray zucchini, has a mildly-sweet, nutty flavor, and works well in savory dishes like stir-fries and soups.

The nutrition information for kousa squash is limited, but it’s likely similar to that of a regular zucchini.

Tromboncino, also known as zucchetto, is a beautiful summer squash native to Italy. Though tromboncino is commonly enjoyed as summer squash, it belongs to the Cucurbita moschata plant group, which includes winter squash like butternut squash.

Tromboncino squash can be left on the vine to mature and then stored as a winter squash. However, it’s commonly enjoyed when the fruit is young, so it’s considered a summer squash. When immature, the fruit has a sweet and nutty taste and a slightly denser texture than zucchini. If tromboncino squash is left on the vine to mature, the flesh takes on a texture similar to that of a butternut squash.

Whether eaten as a summer or winter squash, tromboncino is delicious when sautéed, roasted, grilled, or steamed.

Chayote is a pear-shaped summer squash with light-green, bumpy skin. It has a mild, cucumber-like flavor and a crisp texture, can be enjoyed raw or cooked, and is a popular ingredient in Mexican and South American dishes like soups, stews, and salads. Though the entire chayote is edible, it’s recommended to remove the leathery peel to make it easier to chew, especially when eating raw chayote.

Chayote is packed with nutrients and is especially high in vitamin C (14% of the DV), B6 (11% of the DV), copper (20% of the DV), and zinc (11% of the DV). A cup of cooked chayote contains 38.4 calories.

Chayote is also rich in fiber, packing 4.48 grams per cooked cup, which covers 16% of the current 28-gram DV. Fiber encourages healthy and regular bowel movements and supports the growth of beneficial bacteria in the digestive tract. This makes chayote a smart choice for promoting gut health.

Straightneck squash, also known as yellow squash, is similar to crookneck squash but has a straight neck. It has a similar nutritional composition as crookneck squash, providing folate, potassium, vitamin C, and carotenoid antioxidants.

Straightneck squash is mild in flavor and has a buttery taste and tender texture. It can be baked, roasted, or sautéed with olive oil and seasonings for a simple and nutritious side dish.

Luffa, also spelled loofah, refers to the fruits of Luffa aegyptiaca, or sponge gourd, and Luffa acutangula, also known as Chinese okra. When the fruits of these plants are harvested at a young stage, they are edible, having a mild flavor similar to zucchinis and cucumbers. Immature luffas can be eaten raw, like a cucumber, or cooked and enjoyed as a side dish.

One cup of raw luffa contains 19 calories and covers 13% of the DV for vitamin C, a mineral with potent antioxidant properties that’s also required for critical processes such as collagen synthesis and immune function.

When the fruit fully matures, it becomes very fibrous and takes on a rough texture when dried. This is why mature luffas are commonly dried and used as a natural alternative to scrubbing sponges.

Rugosa Friulana is a type of crookneck summer squash with wrinkled, pale-green skin and a curved neck. Though this summer squash is popular in some areas of Italy, it’s quite rare in the United States.

This summer squash is known for its flavor, which is often described as sweet and nutty. You can use it the same way you would zucchini or crookneck squash, such as roasting it or baking it for a simple side dish or incorporating it into pastas, soups, and salads.

Kars Egg is a type of summer squash that gets its name from its egg-like shape. Originally cultivated in the Kars region of Northern Turkey, it’s meant to be harvested when young and around the size of a chicken or duck egg.

Kars Egg squash has a firmer texture and a more intense flavor than other summer squashes, like zucchini, but is still relatively mild and delicious in a variety of dishes.

Try slicing Kars Egg squash and frying it in olive oil and garlic or cutting it in half length-wise and baking it until tender.

Summer squash are tasty, delicious, and nutritious. They’re also easy to prepare and can be used in a number of recipes.

Here are a few simple ways to add summer squash to your diet:

• Sauté sliced summer squash with olive or avocado oil, garlic, salt, and pepper until tender and serve it as a nutritious side dish
• Stuff summer squash, like zucchini and pattypan squash, with fillings like rice, chopped vegetables, and lentils for a plant-based meal
• Add chopped summer squash to soups, stews, and curries
• Use shredded summer squash, like zucchini, in breads and muffins
• Add chopped or sliced summer squash to egg dishes like frittatas and quiches
• Dip thinly sliced summer squash in egg and breadcrumbs and then pan-fry them until crispy
• Try adding summer squash to homemade pasta sauces

You can use summer squash in almost any savory recipe, as they’re mild-tasting and pair well with many common ingredients, such as grains, eggs, cheese, beans, and other vegetables.

Summer squash are squash that are harvested and eaten when they’re immature. There are several types of summer squash, like zucchini, pattypan squash, tromboncino, crookneck squash, and chayote.

Try adding a variety of summer squash to your diet for a delicious way to boost your nutrient intake.