Squash thrive in two seasons: summer and winter. Unlike winter squash, which you can harvest and store for many months, summer squash are fruits eaten when they are still immature. Some summer squash that you know include zucchini, pattypan, or yellow squash. Although you may know how to cook a zucchini, there are many summer squash varieties that get left by the wayside. 

Perhaps you don’t know how to use or cook with summer squash, so you avoid them. Some look strange and intimidating, even. You are missing out on some serious nutritional benefits! That’s why this article is a crash course on summer squash and how they benefit your health. 

Chayote

This pear-shaped, light green summer squash exhibits a cucumber-like flavor and crisp texture. You can cook it or enjoy it raw, and it is a popular ingredient in Mexican and South American dishes, including stews, soups, and salads. Chayote is edible, but make sure to remove the rubbery peel before you consume it, as that makes it much easier to chew and enjoy. Chayote contains a lot of vitamin C, vitamin B6, copper, zinc, and fiber. Plus, one cup of cooked chayote only contains 38 calories!

Luffa

Luffa, or loofa, is the sponge gourd and member of the squash family Cucurbitaceae. You can eat these plants as long as you harvest them at the young stage. Mature luffas become very fibrous and have a rough texture when dried. That’s why they are used as alternative scrubbing sponges. They have a mild flavor, similar to zucchini and cucumber, and you can enjoy them similarly. One cup of raw luffa contains just 19 calories and fulfills 13% of your recommended daily intake (RDI) of vitamin C. Vitamin C offers great antioxidant properties and is necessary for collagen synthesis and immune function. 

Kousa

This pale-colored squash is commonly found in Middle Eastern cuisine during the summer. Some people call it Lebanese squash or gray zucchini. It has a mildly nutty, slightly sweet flavor that works well with savory dishes, such as soups and stir-fries. Unfortunately, nutritional information on this squash is limited, but it is likely similar to that of zucchini, which is next up on the list. 

Zucchini

Zucchini, although it is available year-round, is potentially the most popular and well-known summer squash. It has a mild, slightly sweet flavor profile and tender center. You can enjoy it raw, roasted, grilled, baked, steamed, or sautéed. Although it is low in calories, it offers lots of nutrients, including potassium, vitamin A, vitamin C, and a lot of antioxidant compounds, including lutein. Studies confirm that lutein-rich foods can help benefit eye health because lutein protects the eyes from damage that leads to age-related macular degeneration, among other eye diseases. 

Pattypan Squash

This small, unique-looking squash looks like a little saucer with scalloped edges. Although pattypan comes in several colors, it tastes the best when it is primarily yellow. The flavor is slightly sweeter than zucchini, and that sweetness really comes out when you roast it. Pattypan squash is a rich source of protective plant compounds, including benzoic acid. One study compared the antioxidant activity of five different squash, including zucchini and pumpkin. Pattypan squash exhibited the highest antioxidant potential out of all the squash varieties. Researchers attributed this to the high content of benzoic acid and its derivatives, all of which have strong cellular protective properties. 

Tromboncino 

Tromboncino, or zucchetto, is a beautiful summer squash native to Italy. It is only enjoyed during the summer months, but it belongs to the same family as butternut squash and other winter squash. You can let tromboncino mature on the vine and store it as you would a winter squash. That said, it is common to enjoy this when the fruit is young, which is why it falls into the summer squash category. In its young stage, tromboncino exhibits a sweet and nutty flavor with a texture that is slightly denser than zucchini. It is delicious regardless of when you eat this squash. 

Crookneck Squash

This yellow squash has a curved or crooked neck, hence the name. The skin, much like that of zucchini, is thin and edible, as is the soft flesh. You can enjoy crookneck squash in stir-fries, roasted vegetable medleys, or spiralized as noodles. Just like other squash varieties on this list, crookneck squash is low in calories. It also provides a lot of vitamin C, potassium, folate, and fiber. It also contains zeaxanthin, lutein, beta-carotene, and other carotenoids.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.