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Calories in Squash, summer, casserole, with rice and tomato sauce

Generic food Vegetables

Squash, summer, casserole, with rice and tomato sauce contains 83 kcal per 100 g. A typical serving of 1 cup (233 g) provides about 193 kcal.

Roughly 71% of its calories come from carbohydrates, with 18% from fat and 11% from protein (estimated with general energy factors).

That is less energy than the typical item in vegetable dishes on FoodFactly, where the median is 93 kcal per 100 g across 33 foods.

100 g provides 13% of the Daily Value for Folate (B9), 12% of the Daily Value for Vitamin C and 11% of the Daily Value for Thiamin (B1).

The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.

83kcal per 100 g
2.3 gprotein
14.9 gcarbohydrates
1.7 gfat
193kcal in 1 cup (233 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 83 kcal
Total fat C 1.7 g 2%
Saturated fat C 0.75 g 4%
Cholesterol C 3 mg 1%
Sodium C 120 mg 5%
Total carbohydrates C 14.9 g 5%
Dietary fiber C 1.1 g 4%
Total sugars C 2.4 g
Protein C 2.3 g 5%
Vitamin A C 18 µg2%
Vitamin C C 10.4 mg12%
Vitamin D C 0 µg0%
Vitamin E C 0.27 mg2%
Vitamin K C 3 µg3%
Thiamin (B1) C 0.13 mg11%
Riboflavin (B2) C 0.071 mg5%
Niacin (B3) C 1.2 mg7%
Vitamin B6 C 0.12 mg7%
Folate (B9) C 50 µg13%
Vitamin B12 C 0.02 µg0.8%
Choline C 7.8 mg1%
Calcium C 26 mg2%
Iron C 0.97 mg5%
Magnesium C 19 mg5%
Phosphorus C 46 mg4%
Potassium C 203 mg4%
Zinc C 0.43 mg4%
Copper C 0.091 mg10%
Selenium C 3.7 µg7%

% 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: 11%Carbohydrates: 71%Fat: 18%83kcal / 100 g
  • Protein 11%
  • Carbohydrates 71%
  • Fat 18%

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

Folate (B9)13%Vitamin C12%Thiamin (B1)11%Copper10%Niacin (B3)7%Vitamin B67%Selenium7%Riboflavin (B2)5%Iron5%Magnesium5%

Nutritional insights

  • Protein2.3 gin the lowest quarter of vegetable dishes (median 4.1 g)
  • Fiber1.1 gin the lowest quarter of vegetable dishes (median 1.5 g)
  • Sugars2.4 gabove the median for vegetable dishes (median 2.1 g)
  • Fat1.7 gin the lowest quarter of vegetable dishes (median 4.7 g)
  • Saturated fat0.75 gin the lowest quarter of vegetable dishes (median 1.6 g)
  • Sodium120 mgin the lowest quarter of vegetable dishes (median 232 mg)
  • Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
  • Water80.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.32 g
Polyunsaturated fat C0.23 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) C0 g
DHA (omega-3, 22:6 n-3) C0 g
Linoleic acid (omega-6, 18:2) C0.18 g
SFA 4:0 C0.027 g
SFA 6:0 C0.019 g
SFA 8:0 C0.011 g
SFA 10:0 C0.032 g
SFA 12:0 C0.031 g
SFA 14:0 C0.096 g
SFA 16:0 C0.38 g
SFA 18:0 C0.13 g
MUFA 18:1 C0.29 g
PUFA 18:3 C0.05 g
PUFA 20:4 C0.001 g
MUFA 16:1 C0.015 g
PUFA 18:4 C0 g
MUFA 20:1 C0.002 g
MUFA 22:1 C0 g
PUFA 22:5 n-3 (DPA) C0.001 g
Carotenoids (6)
Beta-carotene C94 µg
Lycopene C1,700 µg
Lutein + zeaxanthin C695 µg
Retinol C10 µg
Carotene, alpha C0 µg
Cryptoxanthin, beta C0 µg
Other components (8)
Water C80.2 g
Alcohol C0 g
Caffeine C0 mg
Theobromine C0 mg
Folic acid C21 µg
Folate, food C14 µg
Vitamin E, added C0 mg
Vitamin B-12, added C0 µg

Other forms of Squash

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

FoodCaloriesProteinCarbsFat
Squash, Indian, cooked, boiled (Navajo) Cooked 16 0.31 g 3.2 g 0.15 g
Squash, Indian, raw (Navajo) Raw 26 0.52 g 5.6 g 0.2 g
Squash, summer, crookneck and straightneck, raw Raw 19 1 g 3.9 g 0.27 g
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt Cooked 19 1 g 3.8 g 0.39 g
Squash, summer, crookneck and straightneck, canned, drained, solid, without salt Canned 13 0.61 g 3 g 0.07 g
Squash, summer, crookneck and straightneck, frozen, unprepared Frozen 20 0.83 g 4.8 g 0.14 g
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt Cooked 25 1.3 g 5.5 g 0.2 g
Squash, summer, zucchini, includes skin, frozen, unprepared Frozen 17 1.2 g 3.6 g 0.13 g
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Cooked 17 1.2 g 3.6 g 0.13 g
Squash, summer, zucchini, italian style, canned Canned 29 1 g 6.9 g 0.11 g
Squash, winter, acorn, raw Raw 40 0.8 g 10.4 g 0.1 g
Squash, winter, butternut, frozen, unprepared 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
Potato, mashed, from school lunch 77 2.1 g 13.2 g 1.9 g
Potato salad with egg, made with light Italian dressing 94 2.8 g 15.5 g 2.4 g
Potato salad with egg, made with any type of fat free dressing 89 2.7 g 16 g 1.7 g
Stuffed tomato, with rice, meatless 77 1.6 g 13 g 2.2 g
Potato salad, made with light Italian dressing 85 1.4 g 17.5 g 1.2 g
Potato salad, made with light creamy dressing 95 1.6 g 17 g 2.5 g
Potato from Puerto Rican style stuffed pot roast, with gravy 74 2.5 g 14.4 g 0.93 g
Potato from Puerto Rican beef stew, with gravy 74 2.5 g 14.4 g 0.93 g

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

Source of the nutrition information

  • USDA FoodData Central: FNDDS (Survey), record 2710060. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.

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

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

Frequently asked questions

How many calories are in squash?

100 g of squash has 83 kcal. 1 cup (233 g): about 193 kcal.

How much protein is in squash?

Squash contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 5.4 g in 1 cup (233 g). About 11% of its calories come from protein. Compared with other vegetable dishes, that is in the lowest quarter (median 4.1 g).

How many carbs are in squash?

Squash has 14.9 g of total carbohydrates per 100 g, including 1.1 g of fiber and 2.4 g of sugars.

How much fat is in squash?

Squash contains 1.7 g of fat per 100 g, of which 0.75 g is saturated (4% of the Daily Value).

What vitamins and minerals does squash contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (13% DV), Vitamin C (12% DV), Thiamin (B1) (11% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in squash?

100 g contains 120 mg of sodium, 5% of the 2,300 mg Daily Value.

Does squash have the same nutrition not specified and cooked?

No. Per 100 g, squash, summer, casserole, with rice and tomato sauce has 83 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.