Calories in Squash, sommer, alle sorter, rå

Generic food Raw Grønsager

Squash, sommer, alle sorter, rå contains 16 kcal per 100 g. A typical serving of 1 medium (196 g) provides about 31 kcal.

Roughly 67 % of its calories come from carbohydrates, with 24 % from protein and 8 % from fat (estimated with general energy factors).

That is less energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 19 % of the Daily Value for Vitamin C, 13 % of the Daily Value for Vitamin B6 and 11 % of the Daily Value for Riboflavin (B2).

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

16kcal per 100 g
1,2 gprotein
3,4 gcarbohydrates
0,18 gfat
31kcal in 1 medium (196 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 16 kcal
Total fat ? 0,18 g 0,2 %
Saturated fat ? 0,044 g 0,2 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium ? 2 mg 0,1 %
Total carbohydrates C 3,4 g 1 %
Dietary fiber ? 1,1 g 4 %
Total sugars C 2,2 g
Protein ? 1,2 g 2 %
Vitamin A C 10 µg1 %
Vitamin C ? 17 mg19 %
Vitamin D Z 0 µg0 %
Vitamin E M 0,12 mg0,8 %
Vitamin K C 3 µg3 %
Thiamin (B1) ? 0,048 mg4 %
Riboflavin (B2) ? 0,14 mg11 %
Niacin (B3) ? 0,49 mg3 %
Pantothensyre (B5) ? 0,16 mg3 %
Vitamin B6 ? 0,22 mg13 %
Folat (B9) C 29 µg7 %
Vitamin B12 Z 0 µg0 %
Cholin I 6,7 mg1 %
Calcium ? 15 mg1 %
Jern ? 0,35 mg2 %
Magnesium ? 17 mg4 %
Phosphor ? 38 mg3 %
Kalium ? 262 mg6 %
Zink ? 0,29 mg3 %
Kobber ? 0,051 mg6 %
Mangan ? 0,18 mg8 %
Selen I 0,2 µg0,4 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 24 %Carbohydrates: 67 %Fat: 8 %16kcal / 100 g
  • Protein 24 %
  • Carbohydrates 67 %
  • Fat 8 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin C19 %Vitamin B613 %Riboflavin (B2)11 %Mangan8 %Folat (B9)7 %Kobber6 %Kalium6 %Magnesium4 %Thiamin (B1)4 %Pantothensyre (B5)3 %

Nutritional insights

  • Protein1,2 gbelow the median for grøntsager og grøntsagsprodukter (median 2 g)
  • Fiber1,1 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 2,2 g)
  • Sugars2,2 gbelow the median for grøntsager og grøntsagsprodukter (median 2,3 g)
  • Fat0,18 gbelow the median for grøntsager og grøntsagsprodukter (median 0,3 g)
  • Saturated fat0,044 gbelow the median for grøntsager og grøntsagsprodukter (median 0,052 g)
  • Sodium2 mgin the lowest quarter of grøntsager og grøntsagsprodukter (median 36 mg)
  • Protein per 100 kcal7,6 gprotein density, useful for comparing foods with different calorie levels
  • Water94,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Engangsmættet fedt ?0,016 g
Polyumættet fedt ?0,089 g
Sugars and starch (3)
Saccharose ?0,03 g
Glucose ?0,75 g
Fruktose ?0,95 g
Amino acids (18)
Tryptophan Formand ?0,011 g
Threonin ?0,028 g
Isoleucin ?0,042 g
Leucin ?0,069 g
Lysin ?0,065 g
Methionin ?0,017 g
Cystin ?0,012 g
Phenylalanin ?0,041 g
Tyrosin ?0,031 g
Valine ?0,053 g
Arginin ?0,05 g
Histidin ?0,025 g
Alanin ?0,062 g
Asparaginsyre ?0,14 g
Glutaminsyre ?0,13 g
Glycin ?0,044 g
Proline ?0,037 g
Serine ?0,048 g
Individual fatty acids (19)
EPA (omega-3, 20: 5 n-3) ?0 g
DHA (omega-3, 22: 6 n-3) ?0 g
Linolsyre (omega- 6, 18: 2) ?0,033 g
SFA 4: 0 ?0 g
SFA 6: 0 ?0 g
SFA 8: 0 ?0 g
SFA 10: 0 ?0 g
SFA 12: 0 ?0,001 g
SFA 14: 0 ?0,001 g
SFA 16: 0 ?0,038 g
SFA 18: 0 ?0,004 g
MUFA 18: 1 ?0,014 g
PUFA 18: 3 ?0,056 g
PUFA 20: 4 ?0 g
MUFA 16: 1 ?0,001 g
PUFA 18: 4 ?0 g
MUFA 20: 1 ?0 g
MUFA 22: 1 ?0 g
PUFA 22: 5 n-3 (DPA) ?0 g
Carotenoids (7)
Betacaroten C120 µg
Lycopen M0 µg
Lutein + zeaxanthin M2.125 µg
Retinol Z0 µg
Caroten, alfa M0 µg
D-vitamin (D2 + D3), internationale enheder Z0 IU
Cryptoxanthin, beta M0 µg
Other components (11)
Vand ?94,6 g
Alkohol ?0 g
Koffein Z0 mg
Aske ?0,62 g
Theobromin Z0 mg
Energi C69 kJ
A-vitamin, IE C200 IU
Folinsyre Z0 µg
Folat, mad ?29 µg
Vitamin E, tilsat Z0 mg
B12-vitamin, tilsat Z0 µg

Other forms of Squash

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Squash, Indisk, kogt, kogt (Navajo) Cooked 16 0,31 g 3,2 g 0,15 g
Squash, Indisk, rå (Navajo) Raw 26 0,52 g 5,6 g 0,2 g
Squash, sommer, crookneck og straight neck, rå Raw 19 1 g 3,9 g 0,27 g
Squash, sommer, crookneck og straight neck, kogt, kogt, drænet, uden salt Cooked 19 1 g 3,8 g 0,39 g
Squash, sommer, crookneck og straight neck, dåse, drænet, fast, uden salt Canned 13 0,61 g 3 g 0,07 g
Squash, sommer, crookneck og straight neck, frosset, ikke tilberedt Frozen 20 0,83 g 4,8 g 0,14 g
Squash, sommer, crookneck og straight neck, frosset, kogt, kogt, drænet, uden salt Cooked 25 1,3 g 5,5 g 0,2 g
Squash, sommer, zucchini, omfatter hud, frosset, ikke tilberedt Frozen 17 1,2 g 3,6 g 0,13 g
Squash, sommer, zucchini, omfatter hud, frosset, kogt, kogt, drænet, uden salt Cooked 17 1,2 g 3,6 g 0,13 g
Squash, sommer, zucchini, italisk stil, dåse Canned 29 1 g 6,9 g 0,11 g
Squash, vinter, agern, rå Raw 40 0,8 g 10,4 g 0,1 g
Squash, vinter, butternut, frosset, ikke tilberedt Frozen 57 1,8 g 14,4 g 0,1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Icebergsalat, rå Raw 14 0,9 g 3 g 0,14 g
Tomat, rød, moden, rå Raw 18 0,88 g 3,9 g 0,2 g
Grøn peberfrugt, rå Raw 20 0,86 g 4,6 g 0,17 g
Agurk, med skræl, rå Raw 15 0,65 g 3,6 g 0,11 g
Bladselleri, rå Raw 14 0,69 g 3 g 0,17 g
Blomkål, rå Raw 25 1,9 g 5 g 0,28 g
Svampe, hvide, rå Raw 22 3,1 g 3,3 g 0,34 g
Salatsennep / rucola, rå Raw 17 1,2 g 3,3 g 0,3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw squash?

100 g of raw squash has 16 kcal. 1 medium (196 g): about 31 kcal. 1 skive (9,9 g): about 2 kcal. 1 kop, skiver (113 g): about 18 kcal.

How much protein is in raw squash?

Raw squash contains 1,2 g of protein per 100 g (2 % of the 50 g Daily Value), or 2,4 g in 1 medium (196 g). About 24 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is below the median (median 2 g).

How many carbs are in raw squash?

Raw squash has 3,4 g of total carbohydrates per 100 g, including 1,1 g of fiber and 2,2 g of sugars.

How much fat is in raw squash?

Raw squash contains 0,18 g of fat per 100 g, of which 0,044 g is saturated (0,2 % of the Daily Value).

What vitamins and minerals does raw squash contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (19 % DV), Vitamin B6 (13 % DV) and Riboflavin (B2) (11 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw squash?

100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.

Does squash have the same nutrition raw and cooked?

No. Per 100 g, squash, sommer, alle sorter, rå has 16 kcal, while squash, Indisk, kogt, kogt (Navajo) has 16 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 170487. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.