Calories in Squash, winter, acorn, raw

Generic food Raw Vegetables

Squash, winter, acorn, raw contains 40 kcal per 100 g. A typical serving of 1 cup, cubes (140 g) provides about 56 kcal.

Roughly 91% of its calories come from carbohydrates, with 7% from protein and 2% from fat (estimated with general energy factors).

That is more 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 12% of the Daily Value for Vitamin C and 12% of the Daily Value for Thiamin (B1).

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: SR Legacy.

40kcal per 100 g
0.8 gprotein
10.4 gcarbohydrates
0.1 gfat
56kcal in 1 cup, cubes (140 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 40 kcal
Total fat ? 0.1 g 0.1%
Saturated fat ? 0.021 g 0.1%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 3 mg 0.1%
Total carbohydrates C 10.4 g 4%
Dietary fiber ? 1.5 g 5%
Total sugars not reported
Protein ? 0.8 g 2%
Vitamin A ? 18 µg2%
Vitamin C ? 11 mg12%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.14 mg12%
Riboflavin (B2) ? 0.01 mg0.8%
Niacin (B3) ? 0.7 mg4%
Pantothenic acid (B5) ? 0.4 mg8%
Vitamin B6 ? 0.15 mg9%
Folate (B9) C 17 µg4%
Vitamin B12 Z 0 µg0%
Calcium ? 33 mg3%
Iron ? 0.7 mg4%
Magnesium ? 32 mg8%
Phosphorus ? 36 mg3%
Potassium ? 347 mg7%
Zinc ? 0.13 mg1%
Copper ? 0.065 mg7%
Manganese ? 0.17 mg7%
Selenium I 0.5 µg0.9%

% 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: 7%Carbohydrates: 91%Fat: 2%40kcal / 100 g
  • Protein 7%
  • Carbohydrates 91%
  • Fat 2%

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

Vitamin C12%Thiamin (B1)12%Vitamin B69%Pantothenic acid (B5)8%Magnesium8%Potassium7%Manganese7%Copper7%Niacin (B3)4%Folate (B9)4%

Nutritional insights

  • Protein0.8 gin the lowest quarter of vegetables and vegetable products (median 2 g)
  • Fiber1.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
  • Fat0.1 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.021 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
  • Sodium3 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
  • Water87.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.007 g
Polyunsaturated fat ?0.042 g
Amino acids (18)
Tryptophan ?0.011 g
Threonine ?0.024 g
Isoleucine ?0.031 g
Leucine ?0.045 g
Lysine ?0.029 g
Methionine ?0.01 g
Cystine ?0.007 g
Phenylalanine ?0.031 g
Tyrosine ?0.027 g
Valine ?0.034 g
Arginine ?0.044 g
Histidine ?0.015 g
Alanine ?0.033 g
Aspartic acid ?0.086 g
Glutamic acid ?0.14 g
Glycine ?0.029 g
Proline ?0.028 g
Serine ?0.031 g
Individual fatty acids (8)
Linoleic acid (omega-6, 18:2) ?0.016 g
SFA 12:0 ?0 g
SFA 14:0 ?0 g
SFA 16:0 ?0.018 g
SFA 18:0 ?0.002 g
MUFA 18:1 ?0.007 g
PUFA 18:3 ?0.026 g
MUFA 16:1 ?0 g
Carotenoids (7)
Beta-carotene M220 µg
Lycopene M0 µg
Lutein + zeaxanthin M38 µg
Retinol Z0 µg
Carotene, alpha M0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta M0 µg
Other components (6)
Water ?87.8 g
Ash ?0.9 g
Energy C167 kJ
Vitamin A, IU ?367 IU
Folic acid Z0 µg
Folate, food ?17 µg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.

Per 100 g USDA Foundation
Calories 42 kcal
Protein 1.3 g
Carbohydrates 10.5 g
Fat 0.18 g
Fiber 2.6 g
Sugars n/a
Sodium 0 mg

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, 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

FoodCaloriesProteinCarbsFat
Seaweed, kelp, raw Raw 43 1.7 g 9.6 g 0.56 g
Seaweed, irishmoss, raw Raw 49 1.5 g 12.3 g 0.16 g
Celeriac, raw Raw 42 1.5 g 9.2 g 0.3 g
Peppers, bell, red, raw Raw 27 0.9 g 6.7 g 0.13 g
Peppers, bell, yellow, raw Raw 27 0.82 g 6.6 g 0.12 g
Peppers, bell, orange, raw Raw 27 0.88 g 6.7 g 0.16 g
Peppers, sweet, yellow, raw Raw 27 1 g 6.3 g 0.21 g
Potato, white, flesh and skin, raw Raw 69 1.7 g 15.7 g 0.1 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 40 kcal. 1 cup, cubes (140 g): about 56 kcal. 1 squash, 4 inch dia (431 g): about 172 kcal.

How much protein is in raw squash?

Raw squash contains 0.8 g of protein per 100 g (2% of the 50 g Daily Value), or 1.1 g in 1 cup, cubes (140 g). About 7% 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 10.4 g of total carbohydrates per 100 g, including 1.5 g of fiber.

How much fat is in raw squash?

Raw squash contains 0.1 g of fat per 100 g, of which 0.021 g is saturated (0.1% of the Daily Value).

What vitamins and minerals does raw squash contain?

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

How much sodium is in raw squash?

100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Does squash have the same nutrition raw and cooked?

No. Per 100 g, squash, winter, acorn, raw has 40 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.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 168472. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.