Calories in Squash, pie pumpkin, peeled, seeded, raw
Generic food Raw Vegetables
Squash, pie pumpkin, peeled, seeded, raw contains 30 kcal per 100 g. A typical serving of reference amount, racc (85 g) provides about 26 kcal.
Roughly 85% of its calories come from carbohydrates, with 10% from protein and 5% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 11% of the Daily Value for Vitamin C and 10% of the Daily Value for potassium.
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: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 30.2 kcal | |
| Total fat M | 0.21 g | 0.3% |
| Saturated fat | not reported | |
| Sodium M | 0.31 mg | 0% |
| Total carbohydrates C | 7.4 g | 3% |
| Dietary fiber M | 2.3 g | 8% |
| Total sugars M | 4.1 g | |
| Protein C | 0.85 g | 2% |
| Vitamin C M | 10.1 mg | 11% |
| Folate (B9) M | 31 µg | 8% |
| Calcium M | 16.4 mg | 1% |
| Iron M | 0.063 mg | 0.4% |
| Magnesium M | 12.8 mg | 3% |
| Phosphorus M | 22.3 mg | 2% |
| Potassium M | 472 mg | 10% |
| Zinc M | 0.14 mg | 1% |
| Copper M | 0.062 mg | 7% |
| Manganese M | 0.049 mg | 2% |
% 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 10%
- Carbohydrates 85%
- Fat 5%
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
- Protein0.85 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber2.3 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars4.1 gin the top quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.21 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium0.31 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water90.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (5)
| Sucrose M | 2 g |
|---|---|
| Glucose M | 1.1 g |
| Fructose M | 0.98 g |
| Lactose M | 0.031 g |
| Maltose M | 0.031 g |
Other components (3)
| Water M | 90.6 g |
|---|---|
| Nitrogen M | 0.14 g |
| Ash M | 0.98 g |
Other forms of Squash
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Red bell pepper, raw Raw | 26 | 0.99 g | 6 g | 0.3 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Green beans, raw Raw | 31 | 1.8 g | 7 g | 0.22 g |
| Onion, raw Raw | 40 | 1.1 g | 9.3 g | 0.1 g |
| Eggplant, raw Raw | 25 | 0.98 g | 5.9 g | 0.18 g |
| Carrots, raw Raw | 41 | 0.93 g | 9.6 g | 0.24 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 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 30 kcal. Reference amount, racc (85 g): about 26 kcal.
How much protein is in raw squash?
Raw squash contains 0.85 g of protein per 100 g (2% of the 50 g Daily Value), or 0.73 g in reference amount, racc (85 g). About 10% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in raw squash?
Raw squash has 7.4 g of total carbohydrates per 100 g, including 2.3 g of fiber and 4.1 g of sugars.
How much fat is in raw squash?
Raw squash contains 0.21 g of fat per 100 g.
What vitamins and minerals does raw squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (11% DV) and potassium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw squash?
100 g contains 0.31 mg of sodium, 0% of the 2,300 mg Daily Value.
Does squash have the same nutrition raw and cooked?
No. Per 100 g, squash, pie pumpkin, peeled, seeded, raw has 30 kcal, while squash, Indian, cooked, boiled (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: Foundation Foods, record dated April 24, 2025. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2727578. License: CC0 1.0 (U.S. public domain). Source record dated April 24, 2025. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.