Calories in Squash, winter, all varieties, cooked, baked, without salt
Generic food Cooked Vegetables
Squash, winter, all varieties, cooked, baked, without salt contains 37 kcal per 100 g. A typical serving of 1 cup, cubes (205 g) provides about 76 kcal.
Roughly 84% of its calories come from carbohydrates, with 8% from protein and 7% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 29% of the Daily Value for Vitamin A and 11% of the Daily Value for Vitamin C.
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 | 37 kcal | |
| Total fat ? | 0.35 g | 0.4% |
| Saturated fat C | 0.072 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 8.9 g | 3% |
| Dietary fiber ? | 2.8 g | 10% |
| Total sugars C | 3.3 g | |
| Protein ? | 0.89 g | 2% |
| Vitamin A ? | 261 µg | 29% |
| Vitamin C ? | 9.6 mg | 11% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.12 mg | 0.8% |
| Vitamin K M | 4.4 µg | 4% |
| Thiamin (B1) ? | 0.016 mg | 1% |
| Riboflavin (B2) ? | 0.067 mg | 5% |
| Niacin (B3) ? | 0.5 mg | 3% |
| Pantothenic acid (B5) ? | 0.23 mg | 5% |
| Vitamin B6 ? | 0.16 mg | 9% |
| Folate (B9) C | 20 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 10.6 mg | 2% |
| Calcium ? | 22 mg | 2% |
| Iron ? | 0.44 mg | 2% |
| Magnesium ? | 13 mg | 3% |
| Phosphorus ? | 19 mg | 2% |
| Potassium ? | 241 mg | 5% |
| Zinc ? | 0.22 mg | 2% |
| Copper ? | 0.082 mg | 9% |
| Manganese ? | 0.19 mg | 8% |
| Selenium I | 0.4 µg | 0.7% |
% 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 8%
- Carbohydrates 84%
- Fat 7%
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
- Protein0.89 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber2.8 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars3.3 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.35 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.072 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium1 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water89.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.026 g |
|---|---|
| Polyunsaturated fat C | 0.15 g |
Amino acids (18)
| Tryptophan ? | 0.013 g |
|---|---|
| Threonine ? | 0.027 g |
| Isoleucine ? | 0.035 g |
| Leucine ? | 0.05 g |
| Lysine ? | 0.033 g |
| Methionine ? | 0.011 g |
| Cystine ? | 0.008 g |
| Phenylalanine ? | 0.035 g |
| Tyrosine ? | 0.03 g |
| Valine ? | 0.038 g |
| Arginine ? | 0.049 g |
| Histidine ? | 0.017 g |
| Alanine ? | 0.037 g |
| Aspartic acid ? | 0.095 g |
| Glutamic acid ? | 0.16 g |
| Glycine ? | 0.033 g |
| Proline ? | 0.032 g |
| Serine ? | 0.035 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) ? | 0.055 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.002 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.062 g |
| SFA 18:0 ? | 0.007 g |
| MUFA 18:1 ? | 0.024 g |
| PUFA 18:3 ? | 0.092 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.002 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 M | 2,793 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin M | 1,415 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 682 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water ? | 89.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.69 g |
| Theobromine Z | 0 mg |
| Energy C | 154 kJ |
| Vitamin A, IU ? | 5,223 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 20 µg |
| Betaine M | 0.2 mg |
| 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 |
|---|---|---|---|---|
| Carrots, cooked, boiled, drained, with salt Cooked | 35 | 0.76 g | 8.2 g | 0.18 g |
| Carrots, cooked, boiled, drained, without salt Cooked | 35 | 0.76 g | 8.2 g | 0.18 g |
| Eggplant, cooked, boiled, drained, without salt Cooked | 35 | 0.83 g | 8.7 g | 0.23 g |
| Eggplant, cooked, boiled, drained, with salt Cooked | 33 | 0.83 g | 8.1 g | 0.23 g |
| Cabbage, green, cooked, no added fat Cooked | 32 | 1 g | 6.6 g | 0.24 g |
| Carrots, frozen, cooked, no added fat Cooked | 39 | 0.81 g | 7.9 g | 0.47 g |
| Cabbage, red, cooked, boiled, drained, with salt Cooked | 29 | 1.5 g | 6.9 g | 0.09 g |
| Cabbage, red, cooked, boiled, drained, without salt Cooked | 29 | 1.5 g | 6.9 g | 0.09 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 37 kcal. 1 cup, cubes (205 g): about 76 kcal.
How much protein is in cooked squash?
Cooked squash contains 0.89 g of protein per 100 g (2% of the 50 g Daily Value), or 1.8 g in 1 cup, cubes (205 g). About 8% 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 cooked squash?
Cooked squash has 8.9 g of total carbohydrates per 100 g, including 2.8 g of fiber and 3.3 g of sugars.
How much fat is in cooked squash?
Cooked squash contains 0.35 g of fat per 100 g, of which 0.072 g is saturated (0.4% 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 Vitamin A (29% DV) and Vitamin C (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked squash?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does squash have the same nutrition cooked and raw?
No. Per 100 g, squash, winter, all varieties, cooked, baked, without salt has 37 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 170490. 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.