Calories in Winter squash, cooked, no added fat
Generic food Cooked Fruits
Winter squash, cooked, no added fat contains 37 kcal per 100 g. A typical serving of 1 cup (225 g) provides about 83 kcal.
Roughly 84% of its calories come from carbohydrates, with 8% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in other red and orange vegetables on FoodFactly, where the median is 91 kcal per 100 g across 19 foods.
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 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 | 37 kcal | |
| Total fat C | 0.35 g | 0.4% |
| Saturated fat C | 0.072 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 117 mg | 5% |
| Total carbohydrates C | 8.8 g | 3% |
| Dietary fiber C | 2.8 g | 10% |
| Total sugars C | 3.3 g | |
| Protein C | 0.89 g | 2% |
| Vitamin A C | 260 µg | 29% |
| Vitamin C C | 9.6 mg | 11% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 4.4 µg | 4% |
| Thiamin (B1) C | 0.016 mg | 1% |
| Riboflavin (B2) C | 0.067 mg | 5% |
| Niacin (B3) C | 0.49 mg | 3% |
| Vitamin B6 C | 0.16 mg | 9% |
| Folate (B9) C | 20 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 10.6 mg | 2% |
| Calcium C | 22 mg | 2% |
| Iron C | 0.44 mg | 2% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 19 mg | 2% |
| Potassium C | 240 mg | 5% |
| Zinc C | 0.22 mg | 2% |
| Copper C | 0.082 mg | 9% |
| Selenium C | 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 8%
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 other red and orange vegetables (median 1.6 g)
- Fiber2.8 gabove the median for other red and orange vegetables (median 2.7 g)
- Sugars3.3 gbelow the median for other red and orange vegetables (median 5 g)
- Fat0.35 gin the lowest quarter of other red and orange vegetables (median 2.8 g)
- Saturated fat0.072 gin the lowest quarter of other red and orange vegetables (median 0.81 g)
- Sodium117 mgin the lowest quarter of other red and orange vegetables (median 154 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water88.9 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 |
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 | 0.055 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.062 g |
| SFA 18:0 C | 0.007 g |
| MUFA 18:1 C | 0.024 g |
| PUFA 18:3 C | 0.092 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 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 | 2,780 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,410 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 680 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 88.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 20 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Winter squash
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Winter squash, raw Raw | 26 | 1 g | 6.5 g | 0.1 g |
| Winter squash, cooked, fat added Cooked | 59 | 0.87 g | 8.6 g | 2.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin, canned, cooked Cooked | 56 | 1.1 g | 7.9 g | 2.8 g |
| Guava sauce, cooked Cooked | 36 | 0.32 g | 9.5 g | 0.14 g |
| Spaghetti squash, cooked Cooked | 49 | 0.65 g | 6.3 g | 2.8 g |
| Peppers, red, cooked Cooked | 55 | 0.92 g | 6.7 g | 2.8 g |
| Apples, frozen, unsweetened, heated Cooked | 47 | 0.29 g | 12 g | 0.33 g |
| Pumpkin, cooked Cooked | 52 | 1.1 g | 6.8 g | 2.8 g |
| Sweet potato, baked, no added fat Cooked | 82 | 1.6 g | 18 g | 0.39 g |
| Sweet potato, boiled, no added fat Cooked | 82 | 1.6 g | 18 g | 0.39 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked winter squash?
100 g of cooked winter squash has 37 kcal. 1 cup (225 g): about 83 kcal.
How much protein is in cooked winter squash?
Cooked winter squash contains 0.89 g of protein per 100 g (2% of the 50 g Daily Value), or 2 g in 1 cup (225 g). About 8% of its calories come from protein. Compared with other other red and orange vegetables, that is in the lowest quarter (median 1.6 g).
How many carbs are in cooked winter squash?
Cooked winter squash has 8.8 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 winter squash?
Cooked winter 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 winter 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 winter squash?
100 g contains 117 mg of sodium, 5% of the 2,300 mg Daily Value.
Does winter squash have the same nutrition cooked and raw?
No. Per 100 g, winter squash, cooked, no added fat has 37 kcal, while winter squash, raw 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: 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 2709694. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.