How many calories are in frozen squash?

100 g of frozen squash has 17 kcal. 1 package, 10 oz (284 g): about 48 kcal. 0.33 package, 10 oz (95 g): about 16 kcal. 1 package, 3 lb (1,361 g): about 231 kcal.

How much protein is in frozen squash?

Frozen squash contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 3.3 g in 1 package, 10 oz (284 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 frozen squash?

Frozen 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 frozen squash?

Frozen 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 frozen 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 frozen squash?

100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Does squash have the same nutrition frozen and cooked?

No. Per 100 g, squash, summer, zucchini, includes skin, frozen, unprepared has 17 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: 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.

Calories in Squash, summer, zucchini, includes skin, frozen, unprepared

Generic food Frozen Vegetables

Squash, summer, zucchini, includes skin, frozen, unprepared contains 17 kcal per 100 g. A typical serving of 1 package, 10 oz (284 g) provides about 48 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 11% of the Daily Value for manganese.

These values are for the frozen food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

17kcal per 100 g

1.2 gprotein

3.6 gcarbohydrates

0.13 gfat

48kcal in 1 package, 10 oz (284 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
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	10 µg	1%
Vitamin C ?	5.3 mg	6%
Vitamin D Z	0 µg	0%
Vitamin E I	0.12 mg	0.8%
Vitamin K I	4.2 µg	4%
Thiamin (B1) ?	0.048 mg	4%
Riboflavin (B2) ?	0.042 mg	3%
Niacin (B3) ?	0.43 mg	3%
Pantothenic acid (B5) ?	0.3 mg	6%
Vitamin B6 ?	0.05 mg	3%
Folate (B9) C	10 µg	3%
Vitamin B12 Z	0 µg	0%
Calcium ?	18 mg	1%
Iron ?	0.51 mg	3%
Magnesium ?	13 mg	3%
Phosphorus ?	28 mg	2%
Potassium ?	218 mg	5%
Zinc ?	0.21 mg	2%
Copper ?	0.05 mg	6%
Manganese ?	0.24 mg	11%
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 ?	0.056 g

Amino acids (18)

Tryptophan ?	0.01 g
Threonine ?	0.028 g
Isoleucine ?	0.042 g
Leucine ?	0.068 g
Lysine ?	0.064 g
Methionine ?	0.017 g
Cystine ?	0.012 g
Phenylalanine ?	0.041 g
Tyrosine ?	0.031 g
Valine ?	0.052 g
Arginine ?	0.049 g
Histidine ?	0.025 g
Alanine ?	0.061 g
Aspartic acid ?	0.14 g
Glutamic acid ?	0.12 g
Glycine ?	0.044 g
Proline ?	0.036 g
Serine ?	0.047 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
Linoleic acid (omega-6, 18:2) ?	0.021 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
SFA 8:0 I	0 g
SFA 10:0 I	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 ?	0.035 g
PUFA 20:4 I	0 g
MUFA 16:1 ?	0.001 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0 g

Carotenoids (7)

Beta-carotene I	119 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	2,102 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 (7)

Water ?	94.7 g
Alcohol Z	0 g
Ash ?	0.43 g
Energy C	70 kJ
Vitamin A, IU C	198 IU
Folic acid Z	0 µg
Folate, food ?	10 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, 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, 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
Squash, winter, butternut, frozen, cooked, boiled, without salt Cooked	39	1.2 g	10.1 g	0.07 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
Peppers, sweet, red, frozen, chopped, unprepared Frozen	20	1.1 g	4.5 g	0.21 g
Peppers, sweet, green, frozen, chopped, unprepared Frozen	20	1.1 g	4.5 g	0.21 g
Turnips, frozen, unprepared Frozen	16	1 g	2.9 g	0.16 g
Cauliflower, frozen, unprepared Frozen	24	2 g	4.7 g	0.27 g
Kale, frozen, unprepared Frozen	28	2.7 g	4.9 g	0.46 g
Onions, frozen, chopped, unprepared Frozen	29	0.79 g	6.8 g	0.1 g
Okra, frozen, unprepared Frozen	30	1.7 g	6.6 g	0.25 g
Turnip greens and turnips, frozen, unprepared Frozen	21	2.5 g	3.4 g	0.19 g

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

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 168469. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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