Squash, winter, all varieties, cooked, baked, without salt
* 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 | 9.6 MG | 11% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 20 UG | 5% | |
| Choline, total | 10.6 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 261 UG | 29% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.4 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 22 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 13 MG | 3% | |
| Phosphorus, P | 19 MG | 2% | |
| Potassium, K | 241 MG | 5% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (37 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Good source of Vitamin A, RAE (29% DV).
About Squash, winter, all varieties, cooked, baked, without salt
This vibrant orange vegetable is a staple of fall and winter cooking, prized for its naturally sweet flavor and creamy texture when baked. Rich in beta-carotene, which the body converts to vitamin A, it also provides a good dose of vitamin C, potassium, and several B vitamins. With only 37 calories per 100 grams and nearly 3 grams of fiber, it's a nutrient-dense choice that supports digestion and helps maintain steady energy levels. Its low glycemic index makes it a smart option for those managing blood sugar, while the antioxidants it contains contribute to overall cellular health.
In the kitchen, it's incredibly versatile—perfect for roasting, mashing, or blending into soups. Its natural sweetness pairs well with warming spices like cinnamon, nutmeg, and sage, and it can be used in both savory and sweet dishes. Many enjoy it as a simple side, stuffed with grains and vegetables, or pureed into a velvety soup. It's also a great addition to baked goods, adding moisture and subtle sweetness to muffins or quick breads. Whether served as a comforting main or a nutrient-packed side, it's a delicious way to enjoy seasonal produce while supporting a balanced diet.
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