Calories in Squash, summer, casserole, with rice and tomato sauce
Generic food Vegetables
Squash, summer, casserole, with rice and tomato sauce contains 83 kcal per 100 g. A typical serving of 1 cup (233 g) provides about 193 kcal.
Roughly 71% of its calories come from carbohydrates, with 18% from fat and 11% from protein (estimated with general energy factors).
That is less energy than the typical item in vegetable dishes on FoodFactly, where the median is 93 kcal per 100 g across 33 foods.
100 g provides 13% of the Daily Value for Folate (B9), 12% of the Daily Value for Vitamin C and 11% of the Daily Value for Thiamin (B1).
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 | 83 kcal | |
| Total fat C | 1.7 g | 2% |
| Saturated fat C | 0.75 g | 4% |
| Cholesterol C | 3 mg | 1% |
| Sodium C | 120 mg | 5% |
| Total carbohydrates C | 14.9 g | 5% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 2.4 g | |
| Protein C | 2.3 g | 5% |
| Vitamin A C | 18 µg | 2% |
| Vitamin C C | 10.4 mg | 12% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.27 mg | 2% |
| Vitamin K C | 3 µg | 3% |
| Thiamin (B1) C | 0.13 mg | 11% |
| Riboflavin (B2) C | 0.071 mg | 5% |
| Niacin (B3) C | 1.2 mg | 7% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 50 µg | 13% |
| Vitamin B12 C | 0.02 µg | 0.8% |
| Choline C | 7.8 mg | 1% |
| Calcium C | 26 mg | 2% |
| Iron C | 0.97 mg | 5% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 46 mg | 4% |
| Potassium C | 203 mg | 4% |
| Zinc C | 0.43 mg | 4% |
| Copper C | 0.091 mg | 10% |
| Selenium C | 3.7 µg | 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 11%
- Carbohydrates 71%
- Fat 18%
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
- Protein2.3 gin the lowest quarter of vegetable dishes (median 4.1 g)
- Fiber1.1 gin the lowest quarter of vegetable dishes (median 1.5 g)
- Sugars2.4 gabove the median for vegetable dishes (median 2.1 g)
- Fat1.7 gin the lowest quarter of vegetable dishes (median 4.7 g)
- Saturated fat0.75 gin the lowest quarter of vegetable dishes (median 1.6 g)
- Sodium120 mgin the lowest quarter of vegetable dishes (median 232 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water80.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.32 g |
|---|---|
| Polyunsaturated fat C | 0.23 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 | 0.18 g |
| SFA 4:0 C | 0.027 g |
| SFA 6:0 C | 0.019 g |
| SFA 8:0 C | 0.011 g |
| SFA 10:0 C | 0.032 g |
| SFA 12:0 C | 0.031 g |
| SFA 14:0 C | 0.096 g |
| SFA 16:0 C | 0.38 g |
| SFA 18:0 C | 0.13 g |
| MUFA 18:1 C | 0.29 g |
| PUFA 18:3 C | 0.05 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 94 µg |
|---|---|
| Lycopene C | 1,700 µg |
| Lutein + zeaxanthin C | 695 µg |
| Retinol C | 10 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 80.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 21 µg |
| Folate, food C | 14 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added 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 |
|---|---|---|---|---|
| Potato, mashed, from school lunch | 77 | 2.1 g | 13.2 g | 1.9 g |
| Potato salad with egg, made with light Italian dressing | 94 | 2.8 g | 15.5 g | 2.4 g |
| Potato salad with egg, made with any type of fat free dressing | 89 | 2.7 g | 16 g | 1.7 g |
| Stuffed tomato, with rice, meatless | 77 | 1.6 g | 13 g | 2.2 g |
| Potato salad, made with light Italian dressing | 85 | 1.4 g | 17.5 g | 1.2 g |
| Potato salad, made with light creamy dressing | 95 | 1.6 g | 17 g | 2.5 g |
| Potato from Puerto Rican style stuffed pot roast, with gravy | 74 | 2.5 g | 14.4 g | 0.93 g |
| Potato from Puerto Rican beef stew, with gravy | 74 | 2.5 g | 14.4 g | 0.93 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 83 kcal. 1 cup (233 g): about 193 kcal.
How much protein is in squash?
Squash contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 5.4 g in 1 cup (233 g). About 11% of its calories come from protein. Compared with other vegetable dishes, that is in the lowest quarter (median 4.1 g).
How many carbs are in squash?
Squash has 14.9 g of total carbohydrates per 100 g, including 1.1 g of fiber and 2.4 g of sugars.
How much fat is in squash?
Squash contains 1.7 g of fat per 100 g, of which 0.75 g is saturated (4% of the Daily Value).
What vitamins and minerals does squash contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (13% DV), Vitamin C (12% DV), Thiamin (B1) (11% DV) and copper (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in squash?
100 g contains 120 mg of sodium, 5% of the 2,300 mg Daily Value.
Does squash have the same nutrition not specified and cooked?
No. Per 100 g, squash, summer, casserole, with rice and tomato sauce has 83 kcal, while squash, Indian, cooked, boiled (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 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 2710060. 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.