How many calories are in cooked squash?

100 g of cooked squash has 19 kcal. 1 cup, sliced (180 g): about 34 kcal. 0.5 cup slices (90 g): about 17 kcal.

How much protein is in cooked squash?

Cooked squash contains 1 g of protein per 100 g (2% of the 50 g Daily Value), or 1.9 g in 1 cup, sliced (180 g). About 18% 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 3.8 g of total carbohydrates per 100 g, including 1.1 g of fiber and 2.5 g of sugars.

How much fat is in cooked squash?

Cooked squash contains 0.39 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 Vitamin C (13% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked squash?

100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.

Does squash have the same nutrition cooked and raw?

No. Per 100 g, squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt has 19 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 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt

Generic food Cooked Vegetables

Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt contains 19 kcal per 100 g. A typical serving of 1 cup, sliced (180 g) provides about 34 kcal.

Roughly 66% of its calories come from carbohydrates, with 18% from protein and 15% 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 13% 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 USDA FoodData Central: SR Legacy.

19kcal per 100 g

1 gprotein

3.8 gcarbohydrates

0.39 gfat

34kcal in 1 cup, sliced (180 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	19 kcal
Total fat M	0.39 g	0.5%
Saturated fat ?	0.064 g	0.3%
Trans fat Z	0 g
Cholesterol Z	0 mg	0%
Sodium C	1 mg	0%
Total carbohydrates C	3.8 g	1%
Dietary fiber C	1.1 g	4%
Total sugars C	2.5 g
Protein M	1 g	2%
Vitamin A C	56 µg	6%
Vitamin C M	11.6 mg	13%
Vitamin D Z	0 µg	0%
Vitamin E M	0.12 mg	0.8%
Vitamin K M	4.4 µg	4%
Thiamin (B1) M	0.043 mg	4%
Riboflavin (B2) M	0.025 mg	2%
Niacin (B3) M	0.51 mg	3%
Pantothenic acid (B5) M	0.32 mg	6%
Vitamin B6 M	0.078 mg	5%
Folate (B9) C	23 µg	6%
Vitamin B12 Z	0 µg	0%
Choline C	7.9 mg	1%
Calcium C	22 mg	2%
Iron C	0.37 mg	2%
Magnesium C	16 mg	4%
Phosphorus C	29 mg	2%
Potassium C	177 mg	4%
Zinc C	0.22 mg	2%
Copper C	0.065 mg	7%
Manganese C	0.16 mg	7%
Selenium C	0.2 µg	0.4%

% 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 18%
Carbohydrates 66%
Fat 15%

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 vegetables and vegetable products (median 2 g)
Fiber1.1 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
Sugars2.5 gabove the median for vegetables and vegetable products (median 2.3 g)
Fat0.39 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)
Sodium1 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
Protein per 100 kcal5.5 gprotein density, useful for comparing foods with different calorie levels
Water94.3 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

Sugars and starch (7)

Starch M	0 g
Sucrose C	0.27 g
Glucose C	0.91 g
Fructose C	1.3 g
Lactose M	0 g
Maltose M	0 g
Galactose M	0 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 (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	0.049 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 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
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0.001 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-carotene M	670 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	315 µg
Retinol Z	0 µg
Carotene, alpha I	0 µg
Vitamin D (D2 + D3), International Units Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Water C	94.3 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash M	0.53 g
Theobromine Z	0 mg
Energy C	81 kJ
Vitamin A, IU C	1,117 IU
Folic acid Z	0 µg
Folate, food M	23 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Other forms of Squash

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
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, 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
Squash, winter, butternut, frozen, cooked, boiled, without salt Cooked	39	1.2 g	10.1 g	0.07 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 flowers, cooked, boiled, drained, without salt Cooked	15	1.1 g	3.3 g	0.08 g
Pumpkin, flowers, cooked, boiled, drained, with salt Cooked	15	1.1 g	3.2 g	0.08 g
Pumpkin, cooked, boiled, drained, with salt Cooked	18	0.72 g	4.3 g	0.07 g
Peppers, sweet, red, frozen, chopped, boiled, drained, without salt Cooked	16	0.95 g	3.3 g	0.18 g
Peppers, sweet, red, frozen, chopped, boiled, drained, with salt Cooked	16	0.95 g	3.3 g	0.18 g
Tomatoes, red, ripe, cooked Cooked	18	0.95 g	4 g	0.11 g
Tomatoes, red, ripe, cooked, with salt Cooked	18	0.95 g	4 g	0.11 g
Summer squash, yellow or green, frozen, cooked, no added fat Cooked	21	1.2 g	4.5 g	0.16 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 168465. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 14, 2026.

Last updated: November 14, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.