Calories in Squash, summer, all varieties, cooked, boiled, drained, with salt

Generic food Cooked Vegetables

Squash, summer, all varieties, cooked, boiled, drained, with salt contains 20 kcal per 100 g. A typical serving of 1 cup slices (180 g) provides about 36 kcal.

Roughly 73% of its calories come from carbohydrates, with 15% from protein and 12% 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 11% of the Daily Value for copper.

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.

20kcal per 100 g
0.91 gprotein
4.3 gcarbohydrates
0.31 gfat
36kcal in 1 cup slices (180 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 20 kcal
Total fat ? 0.31 g 0.4%
Saturated fat ? 0.064 g 0.3%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 237 mg 10%
Total carbohydrates C 4.3 g 2%
Dietary fiber M 1.4 g 5%
Total sugars I 2.6 g
Protein ? 0.91 g 2%
Vitamin A C 11 µg1%
Vitamin C ? 5.5 mg6%
Vitamin D Z 0 µg0%
Vitamin E I 0.14 mg0.9%
Vitamin K I 3.5 µg3%
Thiamin (B1) ? 0.044 mg4%
Riboflavin (B2) ? 0.041 mg3%
Niacin (B3) ? 0.51 mg3%
Pantothenic acid (B5) ? 0.14 mg3%
Vitamin B6 ? 0.065 mg4%
Folate (B9) C 20 µg5%
Vitamin B12 Z 0 µg0%
Choline C 7.9 mg1%
Calcium ? 27 mg2%
Iron ? 0.36 mg2%
Magnesium ? 24 mg6%
Phosphorus ? 39 mg3%
Potassium ? 192 mg4%
Zinc ? 0.39 mg4%
Copper ? 0.1 mg11%
Manganese ? 0.21 mg9%
Selenium I 0.2 µg0.4%

% 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: 15%Carbohydrates: 73%Fat: 12%20kcal / 100 g
  • Protein 15%
  • Carbohydrates 73%
  • Fat 12%

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

Copper11%Manganese9%Vitamin C6%Magnesium6%Folate (B9)5%Potassium4%Vitamin B64%Thiamin (B1)4%Zinc4%Niacin (B3)3%

Nutritional insights

  • Protein0.91 gin the lowest quarter of vegetables and vegetable products (median 2 g)
  • Fiber1.4 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
  • Sugars2.6 gabove the median for vegetables and vegetable products (median 2.3 g)
  • Fat0.31 gabove the median for vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.064 gabove the median for vegetables and vegetable products (median 0.052 g)
  • Sodium237 mgabove the median for vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal4.6 gprotein density, useful for comparing foods with different calorie levels
  • Water93.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.023 g
Polyunsaturated fat ?0.13 g
Amino acids (18)
Tryptophan ?0.008 g
Threonine ?0.022 g
Isoleucine ?0.033 g
Leucine ?0.053 g
Lysine ?0.05 g
Methionine ?0.013 g
Cystine ?0.01 g
Phenylalanine ?0.032 g
Tyrosine ?0.024 g
Valine ?0.041 g
Arginine ?0.038 g
Histidine ?0.02 g
Alanine ?0.048 g
Aspartic acid ?0.11 g
Glutamic acid ?0.097 g
Glycine ?0.034 g
Proline ?0.028 g
Serine ?0.037 g
Individual fatty acids (8)
Linoleic acid (omega-6, 18:2) ?0.049 g
SFA 12:0 ?0.001 g
SFA 14:0 ?0.001 g
SFA 16:0 ?0.056 g
SFA 18:0 ?0.006 g
MUFA 18:1 ?0.021 g
PUFA 18:3 ?0.082 g
MUFA 16:1 ?0.001 g
Carotenoids (7)
Beta-carotene C127 µg
Lycopene C0 µg
Lutein + zeaxanthin C2,249 µg
Retinol Z0 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta C0 µg
Other components (10)
Water ?93.7 g
Caffeine Z0 mg
Ash ?0.77 g
Theobromine Z0 mg
Energy ?84 kJ
Vitamin A, IU C212 IU
Folic acid Z0 µg
Folate, food ?20 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
Celery, cooked, boiled, drained, with salt Cooked 18 0.83 g 4 g 0.16 g
Celery, cooked, boiled, drained, without salt Cooked 18 0.83 g 4 g 0.16 g
Summer squash, yellow or green, frozen, cooked, no added fat Cooked 21 1.2 g 4.5 g 0.16 g
Carrots, canned, cooked, no added fat Cooked 25 0.64 g 5.5 g 0.19 g
Summer squash, yellow or green, fresh, cooked, no added fat Cooked 21 1.3 g 4.1 g 0.35 g
Pumpkin, cooked, boiled, drained, with salt Cooked 18 0.72 g 4.3 g 0.07 g
Pumpkin, cooked, boiled, drained, without salt Cooked 20 0.72 g 4.9 g 0.07 g
Carrots, canned, reduced sodium, cooked, no added fat Cooked 23 0.59 g 5.4 g 0.14 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 20 kcal. 1 cup slices (180 g): about 36 kcal.

How much protein is in cooked squash?

Cooked squash contains 0.91 g of protein per 100 g (2% of the 50 g Daily Value), or 1.6 g in 1 cup slices (180 g). About 15% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).

How many carbs are in cooked squash?

Cooked squash has 4.3 g of total carbohydrates per 100 g, including 1.4 g of fiber and 2.6 g of sugars.

How much fat is in cooked squash?

Cooked squash contains 0.31 g of fat per 100 g, of which 0.064 g is saturated (0.3% 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 copper (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked squash?

100 g contains 237 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, summer, all varieties, cooked, boiled, drained, with salt has 20 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 170125. 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.