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
This vibrant, hearty vegetable is a staple in many cuisines, especially during the cooler months. With its thick, tough skin and dense flesh, it comes in a variety of shapes, sizes, and colors—ranging from deep orange to pale yellow and even green. Its naturally sweet, nutty flavor makes it a versatile ingredient in both savory and sweet dishes. Packed with essential nutrients, it is particularly rich in beta-carotene, which the body converts to vitamin A, supporting eye health and immune function. It also provides a good dose of vitamin C, potassium, and dietary fiber, all while being low in calories and fat. The high fiber content aids digestion and helps maintain steady blood sugar levels, making it a smart choice for those mindful of their overall health.
In the kitchen, this vegetable can be roasted, steamed, pureed, or even enjoyed raw in salads for a crisp, refreshing bite. Its natural sweetness intensifies when cooked, making it a popular addition to soups, stews, and casseroles. It can also be spiralized as a low-carb pasta alternative or blended into smoothies for added nutrients. For a simple preparation, it can be sliced and baked with a drizzle of olive oil and a sprinkle of herbs. Whether incorporated into hearty fall dishes or used as a nutrient-dense side, this vegetable offers both flavor and nourishment in every bite.
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