Squash, winter, hubbard, 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 | 11 MG | 12% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 11.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 68 UG | 8% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.3 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 14 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 21 MG | 2% | |
| Potassium, K | 320 MG | 7% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (40 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (3.9g per 100g).
About Squash, winter, hubbard, raw
This vibrant, hard-shelled vegetable is a nutritional powerhouse, offering a wealth of vitamins and minerals in a remarkably low-calorie package. Raw hubbard squash is particularly rich in beta-carotene, the precursor to vitamin A, which is crucial for vision, immune function, and cell growth. It also boasts a significant amount of fiber, contributing to digestive health, promoting satiety, and helping to regulate blood sugar levels. Furthermore, the presence of vitamin C and potassium in this squash supports immune function and fluid balance within the body. While the carbohydrate content is relatively higher compared to some other vegetables, a large portion of it is in the form of beneficial fiber, making it a nutrient-dense choice for a balanced diet.
In the kitchen, hubbard squash's versatility shines. Though it can be eaten raw when very young and tender, it's more commonly enjoyed cooked. Roast it until caramelized and tender, then enjoy it as a side dish or add it to salads. Its naturally sweet flavor pairs beautifully with warm spices like cinnamon, nutmeg, and ginger. Puree the cooked squash into a creamy soup, or incorporate it into curries and stews for added depth and texture. Due to its dense flesh and long cooking time, it's best to prepare it in larger chunks or slices. Enjoying this squash is a delicious and satisfying way to incorporate a variety of essential nutrients into your daily meals.
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