Squash, summer, all varieties, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 17 MG | 19% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 29 UG | 7% | |
| Choline, total | 6.7 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 10 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 15 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 38 MG | 3% | |
| Potassium, K | 262 MG | 6% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (16 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
About Squash, summer, all varieties, raw
This versatile vegetable is a staple in many summer dishes, known for its mild flavor and tender texture. It belongs to the Cucurbitaceae family and comes in several varieties, including zucchini, yellow crookneck, and pattypan. Each type shares a similar nutritional profile, making it a low-calorie, nutrient-dense addition to meals. With just 16 calories per 100 grams, it’s an excellent choice for those looking to manage their weight while still enjoying satisfying portions. It’s also a good source of dietary fiber, which supports digestive health, and provides small amounts of protein and essential micronutrients like vitamin C and potassium.
In the kitchen, this vegetable shines in its versatility. It can be enjoyed raw, sliced into salads or used as a crunchy snack with dips. When cooked, it’s often grilled, sautéed, or roasted to bring out its natural sweetness. It’s a popular ingredient in stir-fries, casseroles, and soups, and can even be spiralized into noodle-like strands as a low-carb pasta alternative. Its high water content makes it a hydrating option, especially during warmer months, and its mild flavor pairs well with a variety of herbs, spices, and other vegetables. Whether you’re aiming to boost your vegetable intake or add variety to your meals, this summer vegetable is a nutritious and adaptable choice.
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