Baby Gems 400 g are the size of golf balls, and the skin and seeds are edible too, as is the flesh. As this vegetable matures, the skin hardens to protect the flesh within.
One cup (100 g) of gem squash has 25 calories, 5.9 g of carbohydrates, 0.3 g of fibre, and 1.75 g of protein. With 28 calories per 1-cup raw serving, gem squash can easily be added to your plate, without costing you too many calories.
If you're trying to control your calorie intake to lose or maintain a healthy weight, veg like gem squash make a good choice.
Fun Facts: Gem squash, or ‘skorsies’, are particularly well-liked by South Africans, but are not commonly found among squash varieties sold in the rest of the world. The saved seeds of gem squash ancestor stock are among the oldest evidence of agriculture found in the Americas, dating back over 10 000 years.
In the ‘do not try this at home’ category, if one cooks a gem squash (without first poking holes into its centre) in the microwave at high power, it will explode and very likely take the microwave with it.
Health Benefits: Gem squash is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese. Gem squash, like many other summer squash, help regulate blood sugar and provide antioxidant and anti-inflammatory benefits as well.