Calories in Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt contains 25 kcal per 100 g. A typical serving of 1 cup slices (192 g) provides about 48 kcal.
Roughly 76% of its calories come from carbohydrates, with 18% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 11% of the Daily Value for manganese.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 25 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.04 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 6 mg | 0.3% |
| Total carbohydrates C | 5.5 g | 2% |
| Dietary fiber ? | 1.4 g | 5% |
| Total sugars I | 2.3 g | |
| Protein ? | 1.3 g | 3% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C ? | 6.8 mg | 8% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.15 mg | 1% |
| Vitamin K I | 5.4 µg | 5% |
| Thiamin (B1) ? | 0.036 mg | 3% |
| Riboflavin (B2) ? | 0.047 mg | 4% |
| Niacin (B3) ? | 0.44 mg | 3% |
| Pantothenic acid (B5) ? | 0.1 mg | 2% |
| Vitamin B6 ? | 0.099 mg | 6% |
| Folate (B9) C | 13 µg | 3% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 9.7 mg | 2% |
| Calcium ? | 20 mg | 2% |
| Iron ? | 0.52 mg | 3% |
| Magnesium ? | 27 mg | 6% |
| Phosphorus ? | 41 mg | 3% |
| Potassium ? | 253 mg | 5% |
| Zinc ? | 0.34 mg | 3% |
| Copper ? | 0.073 mg | 8% |
| Manganese ? | 0.26 mg | 11% |
| Selenium I | 0.3 µg | 0.5% |
% 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 18%
- Carbohydrates 76%
- Fat 6%
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
- Protein1.3 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1.4 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.3 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.04 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium6 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal5.1 gprotein density, useful for comparing foods with different calorie levels
- Water92.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.015 g |
|---|---|
| Polyunsaturated fat ? | 0.082 g |
Amino acids (18)
| Tryptophan ? | 0.011 g |
|---|---|
| Threonine ? | 0.031 g |
| Isoleucine ? | 0.046 g |
| Leucine ? | 0.075 g |
| Lysine ? | 0.071 g |
| Methionine ? | 0.018 g |
| Cystine ? | 0.014 g |
| Phenylalanine ? | 0.045 g |
| Tyrosine ? | 0.034 g |
| Valine ? | 0.058 g |
| Arginine ? | 0.054 g |
| Histidine ? | 0.028 g |
| Alanine ? | 0.067 g |
| Aspartic acid ? | 0.16 g |
| Glutamic acid ? | 0.14 g |
| Glycine ? | 0.048 g |
| Proline ? | 0.04 g |
| Serine ? | 0.052 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.031 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 ? | 0.035 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.014 g |
| PUFA 18:3 ? | 0.051 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-carotene I | 120 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 388 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 92.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.74 g |
| Theobromine Z | 0 mg |
| Energy ? | 105 kJ |
| Vitamin A, IU C | 201 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 13 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
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 |
|---|---|---|---|---|
| Summer squash, yellow or green, frozen, cooked, no added fat Cooked | 21 | 1.2 g | 4.5 g | 0.16 g |
| Carrots, canned, cooked, no added fat Cooked | 25 | 0.64 g | 5.5 g | 0.19 g |
| Onions, frozen, whole, cooked, boiled, drained, with salt Cooked | 26 | 0.71 g | 6.1 g | 0.05 g |
| Pumpkin, cooked, boiled, drained, without salt Cooked | 20 | 0.72 g | 4.9 g | 0.07 g |
| Onions, frozen, chopped, cooked, boiled, drained, with salt Cooked | 26 | 0.77 g | 6 g | 0.1 g |
| Cabbage, common, cooked, boiled, drained, with salt Cooked | 23 | 1.3 g | 5.5 g | 0.06 g |
| Cabbage, cooked, boiled, drained, without salt Cooked | 23 | 1.3 g | 5.5 g | 0.06 g |
| Carrots, canned, reduced sodium, cooked, no added fat Cooked | 23 | 0.59 g | 5.4 g | 0.14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked squash?
100 g of cooked squash has 25 kcal. 1 cup slices (192 g): about 48 kcal.
How much protein is in cooked squash?
Cooked squash contains 1.3 g of protein per 100 g (3% of the 50 g Daily Value), or 2.5 g in 1 cup slices (192 g). About 18% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in cooked squash?
Cooked squash has 5.5 g of total carbohydrates per 100 g, including 1.4 g of fiber and 2.3 g of sugars.
How much fat is in cooked squash?
Cooked squash contains 0.2 g of fat per 100 g, of which 0.04 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked squash?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does squash have the same nutrition cooked and raw?
No. Per 100 g, squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt has 25 kcal, while squash, Indian, raw (Navajo) has 26 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 April 1, 2019. 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: SR Legacy, record 168468. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.