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Vegetables

Squash (Winter) Nutrition Facts

Squash (Winter) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides potassium.

Calories48

Protein1.1 g

Carbs10.5 g

Fat0.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories48 kcal

Protein1.1 g

Total Fat0.2 g

Carbohydrates10.5 g

Fiber2 g

Sodium0 mg

Total Sugars2.2 g

Source: USDA FoodData Central, record 2685570

Nutrients

Full nutrient profile

Proximates

Water87.32 g

Nitrogen0.1838 g

Protein1.14875 g

Total lipid (fat)0.1675 g

Ash0.8563 g

Carbohydrates

Carbohydrate, by difference10.50745 g

Fiber, total dietary1.959 g

Sucrose0.22 g

Glucose0.99 g

Maltose0 g

Sugars, Total2.2 g

Galactose0 g

Fructose0.99 g

Lactose0 g

Minerals

Calcium, Ca21.74 mg

Iron, Fe0.2129 mg

Magnesium, Mg14.95 mg

Phosphorus, P26.53 mg

Potassium, K329.1 mg

Sodium, Na0 mg

Zinc, Zn0.193 mg

Copper, Cu0.0733 mg

Manganese, Mn0.07538 mg

Selenium, Se0.5 ug

Vitamins and other components

Vitamin C, total ascorbic acid7.6 mg

Folate, total55 ug

5-methyl tetrahydrofolate (5-MTHF)30 ug

Folic acid0 ug

Folate, food27 ug

Lycopene0 ug

Lutein + zeaxanthin0 ug

Vitamin E (alpha-tocopherol)1.44 mg

Vitamin D (D2 + D3), International Units0 iu

Vitamin K (phylloquinone)1.1 ug

Vitamin A, RAE532 ug

Vitamin A, IU10630 iu

Folate, DFE27 ug

Retinol0 ug

Niacin1.2 mg

Pantothenic acid0.4 mg

Vitamin B-60.154 mg

Thiamin0.1 mg

Riboflavin0.02 mg

Vitamin B-120 ug

Cryptoxanthin, beta3471 ug

Carotene, beta4226 ug

Carotene, alpha834 ug

Vitamin D (D2 + D3)0 ug

Lipids

SFA 8:00 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 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

Fatty acids, total trans0 g

Fatty acids, total monounsaturated0.007 g

Fatty acids, total polyunsaturated0.042 g

SFA 16:00.018 g

SFA 18:00.002 g

MUFA 18:10.007 g

PUFA 18:20.016 g

PUFA 18:30.026 g

MUFA 16:10 g

Fatty acids, total saturated0.021 g

SFA 12:00 g

SFA 14:00 g

Cholesterol0 mg

Amino acids

Serine0.039 g

Isoleucine0.039 g

Leucine0.057 g

Lysine0.037 g

Cystine0.009 g

Valine0.043 g

Arginine0.056 g

Histidine0.019 g

Aspartic acid0.107 g

Tryptophan0.014 g

Threonine0.03 g

Methionine0.012 g

Phenylalanine0.039 g

Tyrosine0.034 g

Alanine0.042 g

Glutamic acid0.175 g

Glycine0.037 g

Proline0.036 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

Orange Flesh, Vitamin A

The deep orange of a winter squash is provitamin A carotenoid: a cup of baked butternut, one of the common winter types, measures 22,868 IU of vitamin A. Cooking and heat treatment raise how much of that beta-carotene the body can absorb.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Squash (Winter)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.8gC 9.1gF 0.1g

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