Calories in Winter squash, raw
Generic food Raw Fruits
Winter squash, raw contains 26 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 36 kcal.
Roughly 84% of its calories come from carbohydrates, with 13% from protein and 3% 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 47% of the Daily Value for Vitamin A, 14% of the Daily Value for copper and 10% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are 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 | 26 kcal | |
| Total fat C | 0.1 g | 0.1% |
| Saturated fat C | 0.052 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 1 mg | 0% |
| Total carbohydrates C | 6.5 g | 2% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 2.8 g | |
| Protein C | 1 g | 2% |
| Vitamin A C | 426 µg | 47% |
| Vitamin C C | 9 mg | 10% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 1.1 µg | 0.9% |
| Thiamin (B1) C | 0.05 mg | 4% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 0.6 mg | 4% |
| Vitamin B6 C | 0.061 mg | 4% |
| Folate (B9) C | 16 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 8.2 mg | 1% |
| Calcium C | 21 mg | 2% |
| Iron C | 0.8 mg | 4% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 44 mg | 4% |
| Potassium C | 340 mg | 7% |
| Zinc C | 0.32 mg | 3% |
| Copper C | 0.13 mg | 14% |
| Selenium C | 0.3 µg | 0.5% |
% 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 13%
- Carbohydrates 84%
- Fat 3%
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 gin the lowest quarter of other red and orange vegetables (median 1.6 g)
- Fiber0.5 gin the lowest quarter of other red and orange vegetables (median 2.7 g)
- Sugars2.8 gin the lowest quarter of other red and orange vegetables (median 5 g)
- Fat0.1 gin the lowest quarter of other red and orange vegetables (median 2.8 g)
- Saturated fat0.052 gin the lowest quarter of other red and orange vegetables (median 0.81 g)
- Sodium1 mgin the lowest quarter of other red and orange vegetables (median 154 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water91.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.013 g |
|---|---|
| Polyunsaturated fat C | 0.005 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 | 0.002 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 | 0.001 g |
| SFA 14:0 C | 0.006 g |
| SFA 16:0 C | 0.037 g |
| SFA 18:0 C | 0.003 g |
| MUFA 18:1 C | 0.006 g |
| PUFA 18:3 C | 0.003 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.006 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 | 3,100 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,500 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 4,020 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 16 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, cooked, no added fat Cooked | 37 | 0.89 g | 8.8 g | 0.35 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 |
|---|---|---|---|---|
| Lemon juice, raw Raw | 22 | 0.35 g | 6.9 g | 0.24 g |
| Lime juice, raw Raw | 25 | 0.42 g | 8.4 g | 0.07 g |
| Strawberries, raw Raw | 32 | 0.67 g | 7.7 g | 0.3 g |
| Acerola juice, raw Raw | 23 | 0.4 g | 4.8 g | 0.3 g |
| Watermelon, raw Raw | 30 | 0.61 g | 7.6 g | 0.15 g |
| Watermelon, seedless, rind only, raw Raw | 19 | 0.53 g | 4.2 g | 0.07 g |
| Rhubarb, raw Raw | 21 | 0.9 g | 4.5 g | 0.2 g |
| Rose-apples, raw Raw | 25 | 0.6 g | 5.7 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 raw winter squash?
100 g of raw winter squash has 26 kcal. 1 cup (140 g): about 36 kcal.
How much protein is in raw winter squash?
Raw winter squash contains 1 g of protein per 100 g (2% of the 50 g Daily Value), or 1.4 g in 1 cup (140 g). About 13% 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 raw winter squash?
Raw winter squash has 6.5 g of total carbohydrates per 100 g, including 0.5 g of fiber and 2.8 g of sugars.
How much fat is in raw winter squash?
Raw winter squash contains 0.1 g of fat per 100 g, of which 0.052 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw winter squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (47% DV), copper (14% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw winter squash?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does winter squash have the same nutrition raw and cooked?
No. Per 100 g, winter squash, raw has 26 kcal, while winter squash, cooked, no added fat has 37 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 2709693. 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.