Calories in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt contains 17 kcal per 100 g. A typical serving of 1 cup (223 g) provides about 38 kcal.
Roughly 71% of its calories come from carbohydrates, with 23% 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 10% 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 | 17 kcal | |
| Total fat ? | 0.13 g | 0.2% |
| Saturated fat ? | 0.027 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 3.6 g | 1% |
| Dietary fiber ? | 1.3 g | 5% |
| Total sugars I | 1.7 g | |
| Protein ? | 1.2 g | 2% |
| Vitamin A C | 9 µg | 1% |
| Vitamin C ? | 3.7 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.12 mg | 0.8% |
| Vitamin K I | 4.2 µg | 4% |
| Thiamin (B1) ? | 0.041 mg | 3% |
| Riboflavin (B2) ? | 0.04 mg | 3% |
| Niacin (B3) ? | 0.39 mg | 2% |
| Pantothenic acid (B5) ? | 0.27 mg | 5% |
| Vitamin B6 ? | 0.045 mg | 3% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 9.4 mg | 2% |
| Calcium ? | 17 mg | 1% |
| Iron ? | 0.48 mg | 3% |
| Magnesium ? | 13 mg | 3% |
| Phosphorus ? | 25 mg | 2% |
| Potassium ? | 194 mg | 4% |
| Zinc ? | 0.2 mg | 2% |
| Copper ? | 0.047 mg | 5% |
| Manganese ? | 0.23 mg | 10% |
| Selenium 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 23%
- Carbohydrates 71%
- 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
- Protein1.2 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1.3 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars1.7 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.13 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.027 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium2 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal6.8 gprotein density, useful for comparing foods with different calorie levels
- Water94.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.01 g |
|---|---|
| Polyunsaturated fat ? | 0.055 g |
Amino acids (18)
| Tryptophan ? | 0.01 g |
|---|---|
| Threonine ? | 0.028 g |
| Isoleucine ? | 0.041 g |
| Leucine ? | 0.067 g |
| Lysine ? | 0.064 g |
| Methionine ? | 0.016 g |
| Cystine ? | 0.012 g |
| Phenylalanine ? | 0.04 g |
| Tyrosine ? | 0.031 g |
| Valine ? | 0.052 g |
| Arginine ? | 0.048 g |
| Histidine ? | 0.025 g |
| Alanine ? | 0.06 g |
| Aspartic acid ? | 0.14 g |
| Glutamic acid ? | 0.12 g |
| Glycine ? | 0.043 g |
| Proline ? | 0.036 g |
| Serine ? | 0.047 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) ? | 0.021 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 g |
| SFA 16:0 ? | 0.024 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.009 g |
| PUFA 18:3 ? | 0.034 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 C | 106 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,877 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 94.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.42 g |
| Theobromine Z | 0 mg |
| Energy ? | 71 kJ |
| Vitamin A, IU C | 177 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 8 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 |
| Radishes, oriental, cooked, boiled, drained, without salt Cooked | 17 | 0.67 g | 3.4 g | 0.24 g |
| Radishes, oriental, cooked, boiled, drained, with salt Cooked | 17 | 0.67 g | 3.4 g | 0.24 g |
| Pumpkin, cooked, boiled, drained, with salt Cooked | 18 | 0.72 g | 4.3 g | 0.07 g |
| Celery, cooked, boiled, drained, with salt Cooked | 18 | 0.83 g | 4 g | 0.16 g |
| Celery, cooked, boiled, drained, without salt Cooked | 18 | 0.83 g | 4 g | 0.16 g |
| Pumpkin, cooked, boiled, drained, without salt Cooked | 20 | 0.72 g | 4.9 g | 0.07 g |
| Pumpkin flowers, cooked, boiled, drained, without salt Cooked | 15 | 1.1 g | 3.3 g | 0.08 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 17 kcal. 1 cup (223 g): about 38 kcal.
How much protein is in cooked squash?
Cooked squash contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 2.6 g in 1 cup (223 g). About 23% 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 3.6 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1.7 g of sugars.
How much fat is in cooked squash?
Cooked squash contains 0.13 g of fat per 100 g, of which 0.027 g is saturated (0.1% 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 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked squash?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does squash have the same nutrition cooked and raw?
No. Per 100 g, squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt has 17 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 168470. 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.