Nutrition for Squash (cooked)

Squash Nutrition Summary

One cup of cooked squash (205 grams or 0.5 lb) contains 82 calories and 1.8 grams of protein. Squash consist of 88% water, 11% carbohydrates, and less than 1% of protein or fat.

Squash is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium and potassium. It also contains significant amounts of carbohydrates, iron, magnesium, Vitamin B6, manganese and copper.

In one cup of cooked squash:

• Calories: 82
• Protein: 1.8 g
• Sugar: 4 g
• Dietary fiber: 6.6 g
• Fat: 0.2 g
• Sodium: 8.2 mg

There is no significant amounts of saturated fat or cholesterol in squash.

See the Squash Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Squash, winter, butternut, cooked, baked, without salt.

Calories in Squash

Squash has 82 calories per cup or 40 calories for every 100 grams. Most of its calories are from carbohydrates.

91% of calories in squash are from carbohydrates, 8% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

Calories from Fat

Calories Similar to Squash

Some other vegetables with similar calories to squash by weight:

• Carrot Juice: same
• Chili Pepper: same
• Onion: same
• Carrots: +2 calories

Protein in Squash

One cup of Squash has 1.8 grams of protein or about 4% of daily recommended intake. Squash is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

• Protein: 1.85 g
• Tryptophan: 0.03 g
• Threonine: 0.06 g
• Isoleucine: 0.07 g
• Leucine: 0.1 g
• Lysine: 0.07 g
• Phenylalanine: 0.07 g
• Valine: 0.08 g
• Histidine: 0.03 g

There is no significant amounts of methionine in squash.

Protein Similar to Squash

Some other vegetables with similar amounts of protein to squash by weight:

• Iceberg Lettuce: same
• Jalapeno: same
• Tomato: same
• Carrots: +0.1 grams

Vitamins and Minerals in Squash

An good source of many nutrients, cooked squash contains abundant amounts of Vitamin A, Vitamin C, calcium and potassium. In fact, a single cup of squash contains 163% of recommended daily values or 1143.9 ug of Vitamin A.

Vitamins in squash (1 cup):

• Vitamin a: 1143.9 ug
• Thiamin: 0.1 mg
• Niacin: 2 mg
• Vitamin b6: 0.3 mg
• Vitamin c: 31 mg
• Vitamin e: 2.6 mg
• Folate: 39 ug
• Vitamin k: 2.1 ug

Minerals in squash (1 cup):

• Calcium: 84.1 mg
• Potassium: 582.2 mg
• Iron: 1.2 mg
• Magnesium: 59.5 mg
• Zinc: 0.3 mg
• Selenium: 1 ug
• Phosphorus: 55.4 mg
• Copper: 0.1 mg
• Manganese: 0.4 mg

There is no significant amounts of choline, riboflavin, pantothenic acid or vitamin b12 in squash.

Similar to Squash for Vitamin A

Here are some other vegetables with similarly abundant amounts of Vitamin A to squash:

• Spinach: -182 UG
• Romaine Lettuce: -250 UG
• Baby Carrots: +271 UG
• Parsley: -281 UG

Flavonoids and Carotenoids in Squash ^[3]

Squash Nutrition Chart

Squash in Cooking

Squash can be consumed raw and is often peeled before cooking or serving. Most recipes call for one or two squashes.

Friends and Relatives of Squash

Other similar relatives:

• Green Bean
• Zucchini
• Onion