Squash, winter, hubbard, cooked, boiled, mashed, with 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 | 6.5 MG | 7% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 10 UG | 3% | |
| Choline, total | 8.7 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 200 UG | 22% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 13 MG | 3% | |
| Phosphorus, P | 14 MG | 1% | |
| Potassium, K | 214 MG | 5% | |
| Sodium, Na | 241 MG | 10% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.1 MG | 5% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (30 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (2.9g per 100g).
- Good source of Vitamin A, RAE (22% DV).
About Squash, winter, hubbard, cooked, boiled, mashed, with salt
This vibrant orange vegetable is a staple of cold-weather cooking, prized for its naturally sweet, nutty flavor and smooth, creamy texture when cooked. It's an excellent source of beta-carotene, which the body converts into vitamin A—important for healthy vision, immune function, and skin. It also provides a good amount of dietary fiber, supporting digestion and helping to maintain steady blood sugar levels. With very little fat and a modest calorie count, it fits well into a variety of eating patterns, including those focused on heart health or weight management.
In the kitchen, it's incredibly versatile. Once boiled and mashed, it can be used as a base for soups, blended into sauces, or incorporated into baked goods for added moisture and nutrients. Its natural sweetness also makes it a great complement to both savory dishes—like stews and grain bowls—and sweeter preparations, such as pies or custards. Because it absorbs flavors well, it pairs beautifully with warming spices like cinnamon, nutmeg, and ginger, or with herbs like sage and thyme.
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