Squash, summer, crookneck and straightneck, 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 | 19.3 MG | 21% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 7.1 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 8 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3.2 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 21 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 222 MG | 5% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Vitamin C, total ascorbic acid (21% DV).
About Squash, summer, crookneck and straightneck, raw
The vibrant yellow flesh of crookneck and straightneck varieties offers a refreshing addition to a balanced diet. Often associated with summer harvests, these squashes are part of the broader summer squash family, and they are characterized by their tender skin and mild, slightly sweet flavor. Nutritionally, they are incredibly light, making them a great choice for those watching their calorie intake. They are also a source of dietary fiber, contributing to digestive health and promoting feelings of fullness. While not exceptionally high in any single nutrient, they do provide modest amounts of Vitamin C and Vitamin A, supporting immune function and vision.
Because of their delicate texture, raw summer squashes are best enjoyed fresh to retain their crispness. They can be sliced and added to salads, providing a delightful crunch and color, or thinly julienned and used as a vegetable noodle alternative. When cooked, simple methods are often preferred to preserve their natural flavors. Sautéing, grilling, or steaming are excellent ways to prepare them, allowing them to complement other vegetables and proteins. Don't be afraid to experiment; their mild taste makes them a versatile ingredient that can be incorporated into a wide range of dishes.
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