Nutrition for Squash (cooked)

Calories, Protein, Vitamins and More

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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

The majority, or 91% of the calories in cooked squash are from carbohydrates. The carbs in squash are mostly in the form of dietary fiber and sugar (62% and 38%). An excellent high-fiber food, a single cup of squash contains 26% of recommended daily values or 6.6 grams of dietary fiber.

  • Dietary fiber: 6.6 g
  • Sugar: 4 g
There is no significant amounts of starch in squash.

Calories from Fat

A small portion, or 2% the calories in cooked Squash are from fat. Squash is very low in total fat, with 0.2 grams per cup. Most of the fat in squash are healthier unsaturated fats.

Squash is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat or monounsaturated fat in squash.

Calories Similar to Squash

Some other vegetables with similar calories to squash by weight:

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:

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:

Flavonoids and Carotenoids in Squash [3]

Squash contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and alpha-carotene. In one cup of squash:

  • beta-carotene: 9369 ug
  • alpha-carotene: 2317 ug

Squash Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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:

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