Squash, winter, 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 | 12.3 MG | 14% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 24 UG | 6% | |
| Choline, total | 10 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 68 UG | 8% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 28 MG | 2% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 23 MG | 2% | |
| Potassium, K | 350 MG | 7% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Squash, winter, all varieties, raw
Winter squash varieties - butternut, acorn, delicata, kabocha - tend to be denser and sweeter than their summer cousins when raw, with slightly more starch and a firmer flesh that holds up well to roasting and braising. The raw form is rarely eaten as-is, but understanding the raw profile helps in planning: expect a moderately starchy vegetable with decent fiber and very little fat or protein. The natural sugars caramelize beautifully during roasting, creating a richness that needs no added sweetener.
Dietary Information
Squash, winter, all varieties, raw is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 34 calories per 100 grams, Squash, winter, all varieties, raw gets 11% of its calories from protein, 101% from carbohydrates, and 3% from fat. This is lower than most foods and comparable to fruits and vegetables.
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