EN

Calories in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt

Generic food Cooked Vegetables

Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt contains 14 kcal per 100 g. A typical serving of 1 cup (223 g) provides about 31 kcal.

Roughly 67% of its calories come from carbohydrates, with 26% from protein and 7% 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 10% of the Daily Value for manganese.

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.

14kcal per 100 g
1.2 gprotein
3 gcarbohydrates
0.13 gfat
31kcal in 1 cup (223 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 14 kcal
Total fat ? 0.13 g 0.2%
Saturated fat ? 0.027 g 0.1%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 238 mg 10%
Total carbohydrates C 3 g 1%
Dietary fiber ? 1.3 g 5%
Total sugars I 1.7 g
Protein ? 1.2 g 2%
Vitamin A C 9 µg1%
Vitamin C ? 3.7 mg4%
Vitamin D Z 0 µg0%
Vitamin E I 0.12 mg0.8%
Vitamin K I 4.2 µg4%
Thiamin (B1) ? 0.041 mg3%
Riboflavin (B2) ? 0.04 mg3%
Niacin (B3) ? 0.39 mg2%
Pantothenic acid (B5) ? 0.27 mg5%
Vitamin B6 ? 0.045 mg3%
Folate (B9) C 8 µg2%
Vitamin B12 Z 0 µg0%
Choline C 9.4 mg2%
Calcium ? 17 mg1%
Iron ? 0.48 mg3%
Magnesium ? 13 mg3%
Phosphorus ? 25 mg2%
Potassium ? 194 mg4%
Zinc ? 0.2 mg2%
Copper ? 0.047 mg5%
Manganese ? 0.23 mg10%
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: 26%Carbohydrates: 67%Fat: 7%14kcal / 100 g
  • Protein 26%
  • Carbohydrates 67%
  • Fat 7%

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

Manganese10%Pantothenic acid (B5)5%Copper5%Potassium4%Vitamin C4%Vitamin K4%Thiamin (B1)3%Magnesium3%Riboflavin (B2)3%Iron3%

Nutritional insights

  • Protein1.2 gbelow the median for vegetables and vegetable products (median 2 g)
  • Fiber1.3 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
  • Sugars1.7 gbelow the median for vegetables and vegetable products (median 2.3 g)
  • Fat0.13 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.027 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
  • Sodium238 mgabove the median for vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
  • Water94.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.01 g
Polyunsaturated fat ?0.055 g
Amino acids (18)
Tryptophan ?0.01 g
Threonine ?0.028 g
Isoleucine ?0.041 g
Leucine ?0.067 g
Lysine ?0.064 g
Methionine ?0.016 g
Cystine ?0.012 g
Phenylalanine ?0.04 g
Tyrosine ?0.031 g
Valine ?0.052 g
Arginine ?0.048 g
Histidine ?0.025 g
Alanine ?0.06 g
Aspartic acid ?0.14 g
Glutamic acid ?0.12 g
Glycine ?0.043 g
Proline ?0.036 g
Serine ?0.047 g
Individual fatty acids (8)
Linoleic acid (omega-6, 18:2) ?0.021 g
SFA 12:0 ?0.001 g
SFA 14:0 ?0 g
SFA 16:0 ?0.024 g
SFA 18:0 ?0.003 g
MUFA 18:1 ?0.009 g
PUFA 18:3 ?0.034 g
MUFA 16:1 ?0.001 g
Carotenoids (7)
Beta-carotene C106 µg
Lycopene C0 µg
Lutein + zeaxanthin C1,877 µg
Retinol Z0 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta C0 µg
Other components (8)
Water ?94.7 g
Ash M1 g
Energy C61 kJ
Vitamin A, IU C177 IU
Folic acid Z0 µg
Folate, food ?8 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
Radishes, oriental, cooked, boiled, drained, without salt Cooked 17 0.67 g 3.4 g 0.24 g
Radishes, oriental, cooked, boiled, drained, with salt Cooked 17 0.67 g 3.4 g 0.24 g
Cabbage, Chinese, cooked, no added fat Cooked 14 1.6 g 2.3 g 0.21 g
Summer squash, yellow or green, frozen, cooked, no added fat Cooked 21 1.2 g 4.5 g 0.16 g
Pumpkin, cooked, boiled, drained, with salt Cooked 18 0.72 g 4.3 g 0.07 g
Pumpkin, flowers, cooked, boiled, drained, with salt Cooked 15 1.1 g 3.2 g 0.08 g
Pumpkin flowers, cooked, boiled, drained, without salt Cooked 15 1.1 g 3.3 g 0.08 g
Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt Cooked 14 0.4 g 3 g 0.2 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 170535. 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.

Frequently asked questions

How many calories are in cooked squash?

100 g of cooked squash has 14 kcal. 1 cup (223 g): about 31 kcal.

How much protein is in cooked squash?

Cooked squash contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 2.6 g in 1 cup (223 g). About 26% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).

How many carbs are in cooked squash?

Cooked squash has 3 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1.7 g of sugars.

How much fat is in cooked squash?

Cooked squash contains 0.13 g of fat per 100 g, of which 0.027 g is saturated (0.1% 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 manganese (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked squash?

100 g contains 238 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, zucchini, includes skin, frozen, cooked, boiled, drained, with salt has 14 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.