Calories in Squash, sommer, alle Sorten, rohöl

Generic food Raw Gemüse

Squash, sommer, alle Sorten, rohöl 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 Gemüse und Gemüseprodukte 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

Amount

Nutrition facts for the selected amount
Nutrient	Amount 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 µg	1 %
Vitamin C ?	17 mg	19 %
Vitamin D Z	0 µg	0 %
Vitamin E M	0,12 mg	0,8 %
Vitamin K C	3 µg	3 %
Thiamin (B1) ?	0,048 mg	4 %
Riboflavin (B2) ?	0,14 mg	11 %
Niacin (B3) ?	0,49 mg	3 %
Pantothensäure (B5) ?	0,16 mg	3 %
Vitamin B6 ?	0,22 mg	13 %
Folat (B9) C	29 µg	7 %
Vitamin B12 Z	0 µg	0 %
Cholin I	6,7 mg	1 %
Calcium ?	15 mg	1 %
Eisen ?	0,35 mg	2 %
Magnesium ?	17 mg	4 %
Phosphor ?	38 mg	3 %
Kalium ?	262 mg	6 %
Zink ?	0,29 mg	3 %
Kupfer ?	0,051 mg	6 %
Mangan ?	0,18 mg	8 %
Selen I	0,2 µg	0,4 %

% 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 %

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

Nutritional insights

Protein1,2 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
Fiber1,1 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,2 g)
Sugars2,2 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
Fat0,18 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
Saturated fat0,044 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
Sodium2 mgin the lowest quarter of Gemüse und Gemüseprodukte (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)

Einfach ungesättigtes Fett ?	0,016 g
Mehrfach ungesättigtes Fett ?	0,089 g

Sugars and starch (3)

Saccharose ?	0,03 g
Glucose ?	0,75 g
Fruktose ?	0,95 g

Amino acids (18)

Tryptophan ?	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
Valin ?	0,053 g
Arginin ?	0,05 g
Histidin ?	0,025 g
Alanin ?	0,062 g
Asparaginsäure ?	0,14 g
Glutaminsäure ?	0,13 g
Glycin ?	0,044 g
Prolin ?	0,037 g
Serin ?	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
Linolsäure (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)

Beta-Carotin C	120 µg
Lycopin M	0 µg
Lutein + Zeaxanthin M	2.125 µg
Retinol Z	0 µg
Carotin, alpha M	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta M	0 µg

Other components (11)

Wasser ?	94,6 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche ?	0,62 g
Theobromin Z	0 mg
Energie C	69 kJ
Vitamin A, IE C	200 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	29 µg
Vitamin E, zugesetzt Z	0 mg
Vitamin B-12, zugesetzt Z	0 µg

Other forms of Squash

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

Food	Calories	Protein	Carbs	Fat
Squash, Indianisch, gekocht, gekocht (Navajo) Cooked	16	0,31 g	3,2 g	0,15 g
Squash, Indianisch, roh (Navajo) Raw	26	0,52 g	5,6 g	0,2 g
Squash, sommer, kragenhals und Straightneck, rohöl Raw	19	1 g	3,9 g	0,27 g
Squash, sommer, kragenhals und Straightneck, gekocht, gekocht, entwässert, ohne Salz Cooked	19	1 g	3,8 g	0,39 g
Squash, sommer, kragenhals und Straightneck, konserven, entwässert, fest, ohne Salz Canned	13	0,61 g	3 g	0,07 g
Squash, sommer, kragenhals und Straightneck, gefroren, nicht zubereitet Frozen	20	0,83 g	4,8 g	0,14 g
Squash, sommer, kragenhals und Straightneck, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked	25	1,3 g	5,5 g	0,2 g
Squash, sommer, zucchini, einschließlich Hauthaut, gefroren, nicht zubereitet Frozen	17	1,2 g	3,6 g	0,13 g
Squash, sommer, zucchini, einschließlich Hauthaut, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked	17	1,2 g	3,6 g	0,13 g
Squash, sommer, zucchini, italienischer Stil, konserven Canned	29	1 g	6,9 g	0,11 g
Squash, winter, eichel, rohöl Raw	40	0,8 g	10,4 g	0,1 g
Squash, winter, butternuß, gefroren, nicht zubereitet 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

Food	Calories	Protein	Carbs	Fat
Eisbergsalat, rohöl Raw	14	0,9 g	3 g	0,14 g
Tomaten, rot, reif, rohöl Raw	18	0,88 g	3,9 g	0,2 g
Grüner Glockenpfeffer, rohöl Raw	20	0,86 g	4,6 g	0,17 g
Gurken, mit Schale, rohöl Raw	15	0,65 g	3,6 g	0,11 g
Sellerie, rohöl Raw	14	0,69 g	3 g	0,17 g
Blumenkohl, rohöl Raw	25	1,9 g	5 g	0,28 g
Weiße Pilze, rohöl Raw	22	3,1 g	3,3 g	0,34 g
Romainensalat, rohöl 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 Scheibe (9,9 g): about 2 kcal. 1 Tasse in Scheiben (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 Gemüse und Gemüseprodukte, 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 Sorten, rohöl has 16 kcal, while Squash, Indianisch, gekocht, gekocht (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: 6. November 2026. Data quality score: 100/100 (how it is calculated).

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