Calories in Squash, winter, hubbard, cooked, boiled, mashed, with salt

Generic food Cooked Vegetables

Squash, winter, hubbard, cooked, boiled, mashed, with salt contains 30 kcal per 100 g. A typical serving of 1 cup, mashed (236 g) provides about 71 kcal.

Roughly 74% of its calories come from carbohydrates, with 17% from protein and 9% 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 22% 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.

30kcal per 100 g
1.5 gprotein
6.5 gcarbohydrates
0.37 gfat
71kcal in 1 cup, mashed (236 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 30 kcal
Total fat ? 0.37 g 0.5%
Saturated fat ? 0.076 g 0.4%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 241 mg 10%
Total carbohydrates C 6.5 g 2%
Dietary fiber M 2.9 g 10%
Total sugars I 2.9 g
Protein ? 1.5 g 3%
Vitamin A C 200 µg22%
Vitamin C ? 6.5 mg7%
Vitamin D Z 0 µg0%
Vitamin E I 0.12 mg0.8%
Vitamin K I 1 µg0.8%
Thiamin (B1) ? 0.042 mg4%
Riboflavin (B2) ? 0.028 mg2%
Niacin (B3) ? 0.33 mg2%
Pantothenic acid (B5) ? 0.3 mg6%
Vitamin B6 ? 0.1 mg6%
Folate (B9) C 10 µg3%
Vitamin B12 Z 0 µg0%
Choline I 8.7 mg2%
Calcium ? 10 mg0.8%
Iron ? 0.28 mg2%
Magnesium ? 13 mg3%
Phosphorus ? 14 mg1%
Potassium ? 214 mg5%
Zinc ? 0.1 mg0.9%
Copper ? 0.047 mg5%
Manganese ? 0.13 mg5%
Selenium I 0.3 µg0.5%

% 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: 17%Carbohydrates: 74%Fat: 9%30kcal / 100 g
  • Protein 17%
  • Carbohydrates 74%
  • Fat 9%

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 A22%Vitamin C7%Vitamin B66%Pantothenic acid (B5)6%Manganese5%Copper5%Potassium5%Thiamin (B1)4%Magnesium3%Folate (B9)3%

Nutritional insights

  • Protein1.5 gbelow the median for vegetables and vegetable products (median 2 g)
  • Fiber2.9 gabove the median for vegetables and vegetable products (median 2.2 g)
  • Sugars2.9 gabove the median for vegetables and vegetable products (median 2.3 g)
  • Fat0.37 gabove the median for vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.076 gabove the median for vegetables and vegetable products (median 0.052 g)
  • Sodium241 mgabove the median for vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal4.9 gprotein density, useful for comparing foods with different calorie levels
  • Water91.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.028 g
Polyunsaturated fat ?0.16 g
Amino acids (18)
Tryptophan ?0.021 g
Threonine ?0.044 g
Isoleucine ?0.058 g
Leucine ?0.084 g
Lysine ?0.055 g
Methionine ?0.018 g
Cystine ?0.013 g
Phenylalanine ?0.058 g
Tyrosine ?0.05 g
Valine ?0.064 g
Arginine ?0.082 g
Histidine ?0.028 g
Alanine ?0.062 g
Aspartic acid ?0.16 g
Glutamic acid ?0.26 g
Glycine ?0.055 g
Proline ?0.053 g
Serine ?0.058 g
Individual fatty acids (8)
Linoleic acid (omega-6, 18:2) ?0.058 g
SFA 12:0 ?0.002 g
SFA 14:0 ?0.001 g
SFA 16:0 ?0.066 g
SFA 18:0 ?0.007 g
MUFA 18:1 ?0.025 g
PUFA 18:3 ?0.097 g
MUFA 16:1 ?0.002 g
Carotenoids (7)
Beta-carotene I2,139 µg
Lycopene I0 µg
Lutein + zeaxanthin I0 µg
Retinol Z0 µg
Carotene, alpha I529 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta I0 µg
Other components (11)
Water ?91.1 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?0.59 g
Theobromine Z0 mg
Energy C125 kJ
Vitamin A, IU C4,005 IU
Folic acid Z0 µg
Folate, food ?10 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

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, 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

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
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
Cabbage, green, cooked, no added fat Cooked 32 1 g 6.6 g 0.24 g
Broccoli, cauliflower and carrots, cooked, no added fat Cooked 28 1.8 g 5.6 g 0.34 g
Beans, snap, green, frozen, all styles, microwaved Cooked 33 2 g 7 g 0.41 g
Beans, snap, green, frozen, cooked, boiled, drained, with salt Cooked 28 1.5 g 6.5 g 0.17 g
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt Cooked 28 1.5 g 6.5 g 0.17 g
Beans, snap, yellow, frozen, cooked, boiled, drained, with salt Cooked 28 1.5 g 6.5 g 0.17 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 30 kcal. 1 cup, mashed (236 g): about 71 kcal.

How much protein is in cooked squash?

Cooked squash contains 1.5 g of protein per 100 g (3% of the 50 g Daily Value), or 3.5 g in 1 cup, mashed (236 g). About 17% 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 6.5 g of total carbohydrates per 100 g, including 2.9 g of fiber and 2.9 g of sugars.

How much fat is in cooked squash?

Cooked squash contains 0.37 g of fat per 100 g, of which 0.076 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 (22% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked squash?

100 g contains 241 mg of sodium, 10% of the 2,300 mg Daily Value.

Does squash have the same nutrition cooked and raw?

No. Per 100 g, squash, winter, hubbard, cooked, boiled, mashed, with salt has 30 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 170538. 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.