Calories in Summer squash, cooked, as ingredient
Generic food Cooked Other Foods
Summer squash, cooked, as ingredient contains 21 kcal per 100 g. A typical serving of 1 fl oz, with ice (23 g) provides about 5 kcal.
Roughly 66% of its calories come from carbohydrates, with 21% from protein and 13% from fat (estimated with general energy factors).
That is less energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 21% 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 the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21 kcal | |
| Total fat C | 0.35 g | 0.4% |
| Saturated fat C | 0.1 g | 0.5% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 6 mg | 0.3% |
| Total carbohydrates C | 4.1 g | 1% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 3.2 g | |
| Protein C | 1.3 g | 3% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 18.6 mg | 21% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.15 mg | 1% |
| Vitamin K C | 4.4 µg | 4% |
| Thiamin (B1) C | 0.051 mg | 4% |
| Riboflavin (B2) C | 0.075 mg | 6% |
| Niacin (B3) C | 0.5 mg | 3% |
| Vitamin B6 C | 0.14 mg | 8% |
| Folate (B9) C | 22 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 9.8 mg | 2% |
| Calcium C | 22 mg | 2% |
| Iron C | 0.48 mg | 3% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 41 mg | 3% |
| Potassium C | 284 mg | 6% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.085 mg | 9% |
| Selenium C | 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 21%
- Carbohydrates 66%
- Fat 13%
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
- Protein1.3 gbelow the median for not included in a food category (median 2.8 g)
- Fiber1.2 gbelow the median for not included in a food category (median 1.3 g)
- Sugars3.2 gabove the median for not included in a food category (median 2.7 g)
- Fat0.35 gbelow the median for not included in a food category (median 0.78 g)
- Saturated fat0.1 gbelow the median for not included in a food category (median 0.16 g)
- Sodium6 mgin the lowest quarter of not included in a food category (median 69 mg)
- Protein per 100 kcal6.2 gprotein density, useful for comparing foods with different calorie levels
- Water93.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.014 g |
|---|---|
| Polyunsaturated fat C | 0.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.041 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.013 g |
| SFA 12:0 C | 0.004 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.066 g |
| SFA 18:0 C | 0.008 g |
| MUFA 18:1 C | 0.008 g |
| PUFA 18:3 C | 0.061 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 117 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,350 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 93.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 22 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Summer 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 |
|---|---|---|---|---|
| Tomatoes, cooked, as ingredient Cooked | 22 | 1.1 g | 4.9 g | 0.25 g |
| Green pepper, cooked, as ingredient Cooked | 25 | 0.77 g | 5.1 g | 0.12 g |
| Squash, Indian, cooked, boiled (Navajo) Cooked | 16 | 0.31 g | 3.2 g | 0.15 g |
| Celery, cooked, as ingredient Cooked | 18 | 0.53 g | 3.6 g | 0.17 g |
| Cauliflower, cooked, as ingredient Cooked | 26 | 2 g | 5.2 g | 0.29 g |
| Red pepper, cooked, as ingredient Cooked | 33 | 0.97 g | 7.2 g | 0.14 g |
| Cabbage, cooked, as ingredient Cooked | 32 | 1 g | 6.7 g | 0.24 g |
| Mushrooms, cooked, as ingredient Cooked | 39 | 3.6 g | 5.2 g | 0.43 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked summer squash?
100 g of cooked summer squash has 21 kcal. 1 fl oz, with ice (23 g): about 5 kcal. 1 fl oz, no ice (31 g): about 7 kcal. 1 fl oz, NFS (31 g): about 7 kcal.
How much protein is in cooked summer squash?
Cooked summer squash contains 1.3 g of protein per 100 g (3% of the 50 g Daily Value), or 0.3 g in 1 fl oz, with ice (23 g). About 21% of its calories come from protein. Compared with other not included in a food category, that is below the median (median 2.8 g).
How many carbs are in cooked summer squash?
Cooked summer squash has 4.1 g of total carbohydrates per 100 g, including 1.2 g of fiber and 3.2 g of sugars.
How much fat is in cooked summer squash?
Cooked summer squash contains 0.35 g of fat per 100 g, of which 0.1 g is saturated (0.5% of the Daily Value).
What vitamins and minerals does cooked summer squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked summer squash?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does summer squash have the same nutrition cooked and raw?
No. Per 100 g, summer squash, cooked, as ingredient has 21 kcal, while summer squash, yellow, raw has 19 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2710804. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.