Yellow Squash

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Grow

Yellow squash is a type of summer, soft shell squash. It is 

a fruit biologically because it has seeds and grows from 

flowering plants. Yellow squash is considered a vegetable 

in the culinary or nutrition world because of the nutrients 

it provides. There are different types of squash that grow 

in winter and summer. Winter squash grows on vines and 

has a hard skin. Summer squash can grow on vines or 

bush variety plants. Summer squash includes yellow and 

green varieties. Yellow squash can be Crookneck or 

Straightneck. Other types of summer squash are: Opo, 

Pattypan, Scallopini, Sunburst and Zucchini.

Quickly Grown

Yellow squash tends to grow in a temperate climate with 

a well-drained, loamy soil. Summer squash prefers full 

sun. It can be planted in one of two ways: from seedlings 

or seeds. Start seeds indoors in peat pots 2-4 weeks 

before the last frost. Seedlings grow very quickly and will 

start producing squash in about 8 weeks. Seedlings can be 

transplanted after the last frost until midsummer. If 

planting seeds directly in the garden, place 1 inch deep 

and 2 feet apart. 

Worldwide, the largest producers of squash are the 

United States (U.S.), China, India, and Russia. In the U.S., 

California, Florida, Georgia, and New York are the top 

squash growing states.1-3

Choose

Some produce, like yellow squash, are harvested when 

still immature. Yellow squash should be picked when 4-7 

inches with tender skin and the seeds are immature. The 

skin should be firm and free of cuts and bruises. If the rind 

is too hard to be dented by a thumbnail, it will not be 

good to eat. Do not choose pitted, dull or spotted squash. 

Pitting occurs due to chilling damage from being brought 

up to room temperature after cold storage.1-4

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PUBLIC SCHOOLS OF NORTH CAROLINA

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Fun Fact: Yellow squash is also known as “Crookneck 

Squash” because of its distinctive crooked neck.1-3

Fun Fact: The skin of yellow squash appears rough, but 

the bumps are smooth in texture.1-3

Store

Squash should be used quickly

Store squash in the refrigerator at 45-50oF and 85-95% 

relative humidity. Make sure it is well-ventilated. Store 

away from ethylene-producers such as apples, pears and 

tomatoes. Once harvested, yellow squash will only last 

briefly so it is important to use soon, within a week to 10 

days. Do not wash until you are ready to use it. Cooked 

squash can be stored in the refrigerator up to 2 days.3-4 

Use

Many ways to eat squash

The skin, flesh and seeds of summer squash can be eaten 

raw or cooked. Before cooking or eating, wash squash 

under clean, running water. Try to leave the skin on for 

the most nutrients. Raw yellow squash can be added to 

salads or paired with other vegetables and hummus, low 

fat dressing or salsa. There are a number of ways to cook 

squash—boil, steam, sauté, stir fry, bake, roast, grill or dry 

it. Boiling is not usually recommended because of the 

tendency of the squash to become watery and lose much 

of its flavor and texture. If you do chose to boil squash, be 

sure to use as little water as possible and cook until just 

tender. The best way to preserve squash is to freeze it.1-4
Yellow Squash

Eat

Delicious and Nutritious

Yellow squash is very low in calories compared to other 

foods. For sliced squash, one cup raw has about 24 

calories and 1⁄2 cup cooked has about 21 calories. Yellow 

squash is free of cholesterol and low in fat and sodium. It 

is a good source of vitamin C and manganese. Cooked 

yellow squash has ten times more vitamin A per serving. 

Yellow squash is also a source of potassium. 

Vitamin C helps form collagen to hold muscles, bones and 

tissues together, protects us from infection and bruising, 

aids in healing, keeps our gums healthy, helps our body 

absorb iron and folate from plants, and acts as an 

antioxidant to prevent cell damage. Manganese helps 

with forming bone and converting carbohydrate, protein 

and fat into energy. Vitamin A promotes normal vision, 

supports the growth and health of cells and tissues, 

protects us from infection and helps regulate the immune 

system. Potassium helps maintain normal blood pressure, 

regulate fluids and mineral balance, transmit nerve signals 

and contract muscles. The phytochemical lutein in yellow 

squash helps with maintaining normal vision.4,8-9

Teach

Domestication of summer squash originated in Mexico 

and Central America. Scientists have found squash seeds 

preserved in Mexican caves dating back more than 10,000 

years. Summer squash were one of the foods Columbus 

brought back from North America. Portuguese and 

Spanish explorers then introduced squashes to many 

parts of the world.1-2

Fun Fact: "Squash" comes from the Narragansett Native 

American word askutasquash, which means "eaten raw or 

uncooked."10

Enjoy more fruits and vegetables

Vegetable

Fun Fact: Native Americans often referred to squash as 

one of the “three sisters” along with corn and beans.5-7 

Find

For more yellow squash facts and resources, visit:

1. www.ces.ncsu.edu

2. http://harvestofthemonth.cdph.ca.gov

3. www.fns.usda.gov

4. www.fruitsandveggiesmorematters.org/summer-squash

5. www.ode.state.or.us

6. www.kidsgardening.org

7. http://blogs.cornell.edu/garden/get-activities/signatureprojects/the-three-sisters-exploring-an-iroquois-garden

8. http://ndb.nal.usda.gov

9. www.eatright.org

10. www.loc.gov/rr/scitech/mysteries/squash.html

USDA is an equal opportunity provider and employer. 08/15

http://childnutrition.ncpublicschools.gov

PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

Department of Public Instruction

Fun Fact: Squash plants require bees for pollination.1

Classroom Activity

Materials Needed:

 In the Three Sisters Garden by JoAnne Dennee

Steps:

1. Read and discuss the book. Ask students to share how 

squash, corn, and beans are eaten in their family. 

2. Have students research and prepare traditional Native 

American recipes using squash, corn and/or beans. The 

Oneida Indian Nation Health Department created a 

Three Sisters Cookbook as a community health project. 

Check out www.oneidaindiannation.com/culture/

threesisters/cookbook.

Classroom Activity

Materials Needed:

 Large container with holes or gravel in the bottom

 Potting mix

 Squash, corn, and bean seeds

Steps:

1. Place potting mix in the container.

2. Plant 3 corn seeds, 2 bean seeds and 1 squash seed. 

(Corn provides support, beans supply nitrogen, and 

squash shades out weeds.)

3. Place container in a location with 6 hours of sunlight or 

12 hours of grow lights.

4. Have students observe, measure growth and record. 

5. Plant seeds in a school garden, if an option.1-2,5-7