Delicata Squash

Delicata squash may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.

Like other members of the prolific squash family, delicata squash originated in the Americas. Delicata is a variety of winter squash, which means it matures later in the growing season and has a relatively long shelf-life. While many winter squashes have a thick skin that is challenging to chew, the delicata squash has a pale yellow, striped skin that is much thinner and easier to eat when the squash is cooked. Inside is golden-hued flesh, which offers a mildly sweet flavor and creamy consistency to sweet and savory dishes alike. 

Yes. Delicata squash offers excellent amounts of fiber, folate, vitamins B6 and A, as well as magnesium and vitamin C. Together, these nutrients support baby’s flourishing gut microbiome, neurodevelopment, metabolism, immunity, skin health, and plenty more. In particular, the vitamin C in delicata squash helps baby more effectively absorb iron from iron-rich plant-based foods like beans, nuts, and seeds. 

Delicata squash also provides plant compounds called carotenoids (specifically beta-carotene, lutein, and zeaxanthin), which our bodies convert to vitamin A. These compounds support visual health and offer antioxidant and anti-cancer properties.

★Tip: While whole winter squashes with thicker skin like kabocha squash can last for months at room temperature, delicata squash has a shorter shelf-life. It is best used within a week or two after purchase.

No, although undercooked or raw delicata squash could pose a risk. To minimize the risk, cook delicata squash until it is completely soft and easily mashes with light pressure. The skin, while not typically a choking hazard, is challenging to chew and digest, so feel free to remove it if you like. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Allergies to ingestion of winter squashes, such as delicata squash, are uncommon but have been reported. People who are allergic to ragweed pollen and/or other fruits and vegetables in the Cucurbitaceae family may also be sensitive to winter squashes, such as delicata squash, or experience Oral Allergy Syndrome (also known as pollen food allergy syndrome). Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking, canning, and/or peeling squashes (as applicable) may help minimize and even eliminate the reaction.

As with introducing any new food, start by serving a small quantity for the first few servings. If there is no reaction, increase the amount over future meals.

Yes. Delicata squash contains fiber and fluid, which help support healthy gut bacteria, bulk up poop, and hydrate the intestines for healthy digestion and bowel movements. To minimize digestive discomfort, gradually introduce high-fiber foods like squash before regularly including it in baby’s diet. A little gassiness or a few blowouts means that baby’s digestive system is adjusting, and it is likely not a sign that squash needs to be removed from the diet. Remember that pooping patterns can vary significantly from baby to baby. If you have concerns about baby’s pooping and digestive function, talk to your pediatric healthcare provider.