Calories in Squash, verano, souffle
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Squash, verano, souffle contains 125 kcal per 100 g. A typical serving of 1 taza (136 g) provides about 170 kcal.
Roughly 64% of its calories come from fat, with 22% from carbohydrates and 15% from protein (estimated with general energy factors).
That is more energy than the typical item in platos vegetales on FoodFactly, where the median is 93 kcal per 100 g across 33 foods.
100 g provides 14% of the Daily Value for selenio, 13% of the Daily Value for Riboflavin (B2) and 13% of the Daily Value for Vitamina A.
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 | 125 kcal | |
| Total fat C | 8,9 g | 11% |
| Saturated fat C | 4,5 g | 22% |
| Cholesterol C | 101 mg | 34% |
| Sodium C | 232 mg | 10% |
| Total carbohydrates C | 6,9 g | 2% |
| Dietary fiber C | 0,7 g | 3% |
| Total sugars C | 3,2 g | |
| Protein C | 4,7 g | 9% |
| Vitamina A C | 114 µg | 13% |
| Vitamina C C | 6,6 mg | 7% |
| Vitamina D C | 0,9 µg | 5% |
| Vitamina E C | 0,29 mg | 2% |
| Vitamina K C | 2,7 µg | 2% |
| Thiamin (B1) C | 0,079 mg | 7% |
| Riboflavin (B2) C | 0,17 mg | 13% |
| Niacin (B3) C | 0,51 mg | 3% |
| Vitamina B6 C | 0,092 mg | 5% |
| Folate (B9) C | 27 µg | 7% |
| Vitamina B12 C | 0,26 µg | 11% |
| Choline C | 63,6 mg | 12% |
| Calcio C | 63 mg | 5% |
| Iron C | 0,79 mg | 4% |
| Magnesio C | 18 mg | 4% |
| Fósforo C | 95 mg | 8% |
| Potasio C | 218 mg | 5% |
| Zinc C | 0,59 mg | 5% |
| Copper C | 0,047 mg | 5% |
| Selenio C | 7,5 µg | 14% |
% 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 15%
- Carbohydrates 22%
- Fat 64%
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
- Protein4,7 gabove the median for platos vegetales (median 4,1 g)
- Fiber0,7 gin the lowest quarter of platos vegetales (median 1,5 g)
- Sugars3,2 gabove the median for platos vegetales (median 2,1 g)
- Fat8,9 gin the top quarter of platos vegetales (median 4,7 g)
- Saturated fat4,5 gin the top quarter of platos vegetales (median 1,6 g)
- Protein per 100 kcal3,7 gprotein density, useful for comparing foods with different calorie levels
- Water78,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 2,1 g |
|---|---|
| Grasa poliinsaturada C | 0,63 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0,002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Ácido linoléico (omega-6, 18:2) C | 0,51 g |
| SFA 4:0 C | 0,17 g |
| SFA 6:0 C | 0,12 g |
| SFA 8:0 C | 0,069 g |
| SFA 10:0 C | 0,17 g |
| SFA 12:0 C | 0,19 g |
| SFA 14:0 C | 0,6 g |
| SFA 16:0 C | 2,2 g |
| SFA 18:0 C | 0,78 g |
| MUFA 18:1 C | 1,9 g |
| PUFA 18:3 C | 0,059 g |
| PUFA 20:4 C | 0,009 g |
| MUFA 16:1 C | 0,13 g |
| PUFA 18:4 C | 0,001 g |
| MUFA 20:1 C | 0,009 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0,003 g |
Carotenoids (6)
| Betacaroteno C | 67 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 707 µg |
| Retinol C | 109 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 3 µg |
Other components (8)
| Agua C | 78,3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 4 µg |
| Folato, comida C | 20 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 0 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 |
|---|---|---|---|---|
| Palak Paneer | 101 | 5,4 g | 4,3 g | 7 g |
| Potato, matrices, listo para calentar, con queso | 138 | 4,3 g | 12,1 g | 8,1 g |
| Queso mozzarella, tomate, y albahaca, con aceite y vinagre | 139 | 7,2 g | 3,9 g | 10,9 g |
| Caserole parmesano de berenjena, ordinario | 155 | 7 g | 9 g | 10,5 g |
| Lechuga, ensalada con queso, tomate y/o zanahorias, con o sin otras verduras, sin vestir | 91 | 4,9 g | 4,2 g | 6,1 g |
| Pimienta sofocada, con arroz, carne sin carne | 166 | 3,8 g | 12 g | 11,3 g |
| Papas, au gratin, preparación casera de la receta usando margarina | 132 | 5,1 g | 11,3 g | 7,6 g |
| Papas, au gratin, preparación casera de la receta usando mantequilla | 134 | 5,1 g | 11,3 g | 7,6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in squash?
100 g of squash has 125 kcal. 1 taza (136 g): about 170 kcal.
How much protein is in squash?
Squash contains 4,7 g of protein per 100 g (9% of the 50 g Daily Value), or 6,3 g in 1 taza (136 g). About 15% of its calories come from protein. Compared with other platos vegetales, that is above the median (median 4,1 g).
How many carbs are in squash?
Squash has 6,9 g of total carbohydrates per 100 g, including 0,7 g of fiber and 3,2 g of sugars.
How much fat is in squash?
Squash contains 8,9 g of fat per 100 g, of which 4,5 g is saturated (22% of the Daily Value).
What vitamins and minerals does squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenio (14% DV), Riboflavin (B2) (13% DV), Vitamina A (13% DV), choline (12% DV) and Vitamina B12 (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in squash?
100 g contains 232 mg of sodium, 10% of the 2,300 mg Daily Value.
Does squash have the same nutrition not specified and cooked?
No. Per 100 g, squash, verano, souffle has 125 kcal, while squash, Indio, cocinado, hervido (Navajo) has 16 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 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 2710062. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.