Squash, winter, hubbard, cooked, boiled, mashed, 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
Buy on AmazonVitamins
| 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 | 5 MG | 0% | |
| 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, without salt
This vibrant orange-fleshed vegetable is a member of the winter squash family, known for its hard, thick skin and sweet, dense flesh. When cooked and mashed, it develops a smooth, creamy texture that makes it versatile in both savory and sweet preparations. Despite its rich appearance, it's surprisingly low in calories, with just 30 calories per 100 grams, making it an excellent choice for those watching their energy intake.
Nutritionally, it offers a balanced profile with 1.5 grams of protein and 2.9 grams of fiber per serving, supporting both muscle maintenance and digestive health. The 6.5 grams of carbohydrates provide a steady source of energy, while the minimal 0.4 grams of fat keeps it heart-healthy. It's also naturally free of sodium when prepared without added salt, making it suitable for low-sodium diets. The high fiber content promotes satiety and helps regulate blood sugar levels.
In the kitchen, its naturally sweet flavor and smooth consistency make it ideal for soups, purees, and casseroles. It can be blended into creamy sauces as a dairy alternative or used as a base for pies and baked goods. Some enjoy it simply seasoned with herbs and spices as a side dish, while others incorporate it into grain bowls or stuff it with savory fillings. Its versatility and nutritional benefits make it a valuable addition to a balanced, health-conscious diet.
Compare Squash, winter, hubbard, cooked, boiled, mashed, without salt
See how Squash, winter, hubbard, cooked, boiled, mashed, without salt compares to other foods:
- Squash, winter, hubbard, cooked, boiled, mashed, without salt vs Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids
- Squash, winter, hubbard, cooked, boiled, mashed, without salt vs Corn, sweet, white, canned, vacuum pack, regular pack
- Squash, winter, hubbard, cooked, boiled, mashed, without salt vs Corn, sweet, white, canned, vacuum pack, no salt added
- Squash, winter, hubbard, cooked, boiled, mashed, without salt vs Corn, sweet, white, frozen, kernels cut off cob, unprepared
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.