Vegetables

Nutrition Facts Squash (Winter)

Squash (Winter) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium. Choose produce without rot or major bruising. Refrigerate perishable items at 40°F/4°C or below and rinse under running water just before preparation—without soap.

Calories48
Protein1.1g
Carbs10.5g
Fat0.2g
Protein Carbs Fat

Nutrition for 100 g

Calories 48 kcal
Protein 1.15 g
Total Fat 0.17 g
Carbohydrates 10.51 g
Fiber 1.96 g
Total Sugars 2.2 g
Sodium 0 mg

Nutrients

Full nutrient profile

Proximates
Water 87.32 g
Energy (Atwater General Factors) 48.13 kcal
Energy (Atwater Specific Factors) 41.72 kcal
Nitrogen 0.18 g
Protein 1.15 g
Total lipid (fat) 0.17 g
Ash 0.86 g
Energy 188 kj
Energy 45 kcal
Carbohydrates
Carbohydrate, by difference 10.51 g
Fiber, total dietary 1.96 g
Sucrose 0.22 g
Glucose 0.99 g
Maltose 0 g
Sugars, Total 2.2 g
Galactose 0 g
Fructose 0.99 g
Lactose 0 g
Lipids
SFA 8:0 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
PUFA 20:4 0 g
PUFA 18:4 0 g
MUFA 20:1 0 g
MUFA 22:1 0 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 10:0 0 g
Fatty acids, total trans 0 g
Fatty acids, total monounsaturated 0.007 g
Fatty acids, total polyunsaturated 0.04 g
SFA 16:0 0.02 g
SFA 18:0 0.002 g
MUFA 18:1 0.007 g
PUFA 18:2 0.02 g
PUFA 18:3 0.03 g
MUFA 16:1 0 g
Fatty acids, total saturated 0.02 g
SFA 12:0 0 g
SFA 14:0 0 g
Cholesterol 0 mg
Amino acids
Serine 0.04 g
Isoleucine 0.04 g
Leucine 0.06 g
Lysine 0.04 g
Cystine 0.009 g
Valine 0.04 g
Arginine 0.06 g
Histidine 0.02 g
Aspartic acid 0.11 g
Tryptophan 0.01 g
Threonine 0.03 g
Methionine 0.01 g
Phenylalanine 0.04 g
Tyrosine 0.03 g
Alanine 0.04 g
Glutamic acid 0.18 g
Glycine 0.04 g
Proline 0.04 g
Minerals
Calcium, Ca 21.74 mg
Iron, Fe 0.21 mg
Magnesium, Mg 14.95 mg
Phosphorus, P 26.53 mg
Potassium, K 329.1 mg
Sodium, Na 0 mg
Zinc, Zn 0.19 mg
Copper, Cu 0.07 mg
Manganese, Mn 0.08 mg
Selenium, Se 0.5 ug
Vitamins and other components
Vitamin C, total ascorbic acid 7.6 mg
Folate, total 55 ug
5-methyl tetrahydrofolate (5-MTHF) 30 ug
Folic acid 0 ug
Folate, food 27 ug
Lycopene 0 ug
Lutein + zeaxanthin 0 ug
Vitamin E (alpha-tocopherol) 1.44 mg
Vitamin D (D2 + D3), International Units 0 iu
Vitamin K (phylloquinone) 1.1 ug
Vitamin A, RAE 532 ug
Vitamin A, IU 10630 iu
Folate, DFE 27 ug
Retinol 0 ug
Niacin 1.2 mg
Pantothenic acid 0.4 mg
Vitamin B-6 0.15 mg
Thiamin 0.1 mg
Riboflavin 0.02 mg
Vitamin B-12 0 ug
Cryptoxanthin, beta 3471 ug
Carotene, beta 4226 ug
Carotene, alpha 834 ug
Vitamin D (D2 + D3) 0 ug
Other nutrients
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Interesting fact

Cooking and meal fat influence carotenoid absorption

Carotenoids are held inside plant structures and are fat-soluble. Cooking can improve their release, and a modest amount of dietary fat helps form the micelles needed for absorption, although excessive heat can also destroy some carotenoid.

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Recipes with this food

Use squash (winter) in simple recipes

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These nutrition values are provided for educational purposes only and are not medical advice. Values may vary depending on brand, preparation method, and serving size.