Calories in Squash, winter, butternut, frozen, cooked, boiled, without salt
Generic food Cooked Vegetables
Squash, winter, butternut, frozen, cooked, boiled, without salt contains 39 kcal per 100 g. A typical serving of 1 cup, mashed (240 g) provides about 94 kcal.
Roughly 88% of its calories come from carbohydrates, with 11% from protein and 1% 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 19% of the Daily Value for Vitamin A.
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 | 39 kcal | |
| Total fat ? | 0.07 g | 0.1% |
| Saturated fat ? | 0.014 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 10.1 g | 4% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 1.2 g | 2% |
| Vitamin A ? | 167 µg | 19% |
| Vitamin C ? | 3.5 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.05 mg | 4% |
| Riboflavin (B2) ? | 0.039 mg | 3% |
| Niacin (B3) ? | 0.46 mg | 3% |
| Pantothenic acid (B5) ? | 0.15 mg | 3% |
| Vitamin B6 ? | 0.069 mg | 4% |
| Folate (B9) C | 16 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 19 mg | 1% |
| Iron ? | 0.58 mg | 3% |
| Magnesium ? | 9 mg | 2% |
| Phosphorus ? | 14 mg | 1% |
| Potassium ? | 133 mg | 3% |
| Zinc ? | 0.12 mg | 1% |
| Copper ? | 0.036 mg | 4% |
| Manganese ? | 0.17 mg | 8% |
| Selenium I | 0.5 µg | 0.9% |
% 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 11%
- Carbohydrates 88%
- Fat 1%
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)
- Fat0.07 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.014 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 kcal3.2 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 ? | 0.005 g |
|---|---|
| Polyunsaturated fat ? | 0.029 g |
Amino acids (18)
| Tryptophan ? | 0.017 g |
|---|---|
| Threonine ? | 0.037 g |
| Isoleucine ? | 0.048 g |
| Leucine ? | 0.07 g |
| Lysine ? | 0.045 g |
| Methionine ? | 0.015 g |
| Cystine ? | 0.011 g |
| Phenylalanine ? | 0.048 g |
| Tyrosine ? | 0.041 g |
| Valine ? | 0.053 g |
| Arginine ? | 0.068 g |
| Histidine ? | 0.023 g |
| Alanine ? | 0.051 g |
| Aspartic acid ? | 0.13 g |
| Glutamic acid ? | 0.21 g |
| Glycine ? | 0.045 g |
| Proline ? | 0.044 g |
| Serine ? | 0.048 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 0.011 g |
|---|---|
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.012 g |
| SFA 18:0 ? | 0.001 g |
| MUFA 18:1 ? | 0.005 g |
| PUFA 18:3 ? | 0.018 g |
| MUFA 16:1 ? | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 87.8 g |
|---|---|
| Ash ? | 0.86 g |
| Energy ? | 163 kJ |
| Vitamin A, IU ? | 3,339 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 16 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 |
|---|---|---|---|---|
| Yambean (jicama), cooked, boiled, drained, without salt Cooked | 38 | 0.72 g | 8.8 g | 0.09 g |
| Yambean (jicama), cooked, boiled, drained, with salt Cooked | 36 | 0.72 g | 8.2 g | 0.09 g |
| Yardlong bean, cooked, boiled, drained, without salt Cooked | 47 | 2.5 g | 9.2 g | 0.1 g |
| Yardlong bean, cooked, boiled, drained, with salt Cooked | 47 | 2.5 g | 9.2 g | 0.1 g |
| Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt Cooked | 50 | 3 g | 9.2 g | 0.27 g |
| Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt Cooked | 50 | 3 g | 9.2 g | 0.27 g |
| Cowpeas, young pods with seeds, cooked, boiled, drained, with salt Cooked | 34 | 2.6 g | 7 g | 0.3 g |
| Cowpeas, young pods with seeds, cooked, boiled, drained, without salt Cooked | 34 | 2.6 g | 7 g | 0.3 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 39 kcal. 1 cup, mashed (240 g): about 94 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 3 g in 1 cup, mashed (240 g). About 11% 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 10.1 g of total carbohydrates per 100 g.
How much fat is in cooked squash?
Cooked squash contains 0.07 g of fat per 100 g, of which 0.014 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 Vitamin A (19% 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, winter, butternut, frozen, cooked, boiled, without salt has 39 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 168474. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.