Calories in Squash, winter, acorn, cooked, boiled, mashed, without salt

Generic food Cooked Vegetables

Squash, winter, acorn, cooked, boiled, mashed, without salt contains 34 kcal per 100 g. A typical serving of 1 cup, mashed (245 g) provides about 83 kcal.

Roughly 91% of its calories come from carbohydrates, with 7% from protein and 2% from fat (estimated with general energy factors).

That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).

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.

34kcal per 100 g
0.67 gprotein
8.8 gcarbohydrates
0.08 gfat
83kcal in 1 cup, mashed (245 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 34 kcal
Total fat ? 0.08 g 0.1%
Saturated fat ? 0.017 g 0.1%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 3 mg 0.1%
Total carbohydrates C 8.8 g 3%
Dietary fiber ? 2.6 g 9%
Total sugars not reported
Protein ? 0.67 g 1%
Vitamin A ? 41 µg5%
Vitamin C ? 6.5 mg7%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.1 mg8%
Riboflavin (B2) ? 0.008 mg0.6%
Niacin (B3) ? 0.53 mg3%
Pantothenic acid (B5) ? 0.3 mg6%
Vitamin B6 ? 0.12 mg7%
Folate (B9) C 11 µg3%
Vitamin B12 Z 0 µg0%
Calcium ? 26 mg2%
Iron ? 0.56 mg3%
Magnesium ? 26 mg6%
Phosphorus ? 27 mg2%
Potassium ? 263 mg6%
Zinc ? 0.11 mg1%
Copper ? 0.052 mg6%
Manganese ? 0.15 mg6%
Selenium I 0.4 µg0.7%

% 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: 7%Carbohydrates: 91%Fat: 2%34kcal / 100 g
  • Protein 7%
  • Carbohydrates 91%
  • Fat 2%

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

Thiamin (B1)8%Vitamin C7%Vitamin B67%Manganese6%Magnesium6%Pantothenic acid (B5)6%Copper6%Potassium6%Vitamin A5%Niacin (B3)3%

Nutritional insights

  • Protein0.67 gin the lowest quarter of vegetables and vegetable products (median 2 g)
  • Fiber2.6 gabove the median for vegetables and vegetable products (median 2.2 g)
  • Fat0.08 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.017 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
  • Sodium3 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
  • Water89.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.006 g
Polyunsaturated fat ?0.035 g
Amino acids (18)
Tryptophan ?0.01 g
Threonine ?0.02 g
Isoleucine ?0.026 g
Leucine ?0.038 g
Lysine ?0.025 g
Methionine ?0.008 g
Cystine ?0.006 g
Phenylalanine ?0.026 g
Tyrosine ?0.023 g
Valine ?0.029 g
Arginine ?0.037 g
Histidine ?0.013 g
Alanine ?0.028 g
Aspartic acid ?0.072 g
Glutamic acid ?0.12 g
Glycine ?0.025 g
Proline ?0.024 g
Serine ?0.026 g
Individual fatty acids (8)
Linoleic acid (omega-6, 18:2) ?0.013 g
SFA 12:0 ?0 g
SFA 14:0 ?0 g
SFA 16:0 ?0.015 g
SFA 18:0 ?0.002 g
MUFA 18:1 ?0.006 g
PUFA 18:3 ?0.022 g
MUFA 16:1 ?0 g
Carotenoids (7)
Beta-carotene M490 µg
Lycopene M0 µg
Lutein + zeaxanthin M66 µg
Retinol Z0 µg
Carotene, alpha M0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta M0 µg
Other components (6)
Water ?89.7 g
Ash ?0.76 g
Energy C141 kJ
Vitamin A, IU ?817 IU
Folic acid Z0 µg
Folate, food ?11 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
Dandelion greens, cooked, boiled, drained, without salt Cooked 33 2 g 6.4 g 0.6 g
Cabbage, savoy, cooked, boiled, drained, with salt Cooked 24 1.8 g 5.4 g 0.09 g
Cabbage, savoy, cooked, boiled, drained, without salt Cooked 24 1.8 g 5.4 g 0.09 g
Tree fern, cooked, with salt Cooked 40 0.29 g 10.8 g 0.07 g
Tree fern, cooked, without salt Cooked 40 0.29 g 11 g 0.07 g
Cardoon, cooked, boiled, drained, without salt Cooked 22 0.76 g 5.3 g 0.11 g
Beans, snap, green, frozen, cooked, boiled, drained, with salt Cooked 28 1.5 g 6.5 g 0.17 g
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt Cooked 28 1.5 g 6.5 g 0.17 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 34 kcal. 1 cup, mashed (245 g): about 83 kcal.

How much protein is in cooked squash?

Cooked squash contains 0.67 g of protein per 100 g (1% of the 50 g Daily Value), or 1.6 g in 1 cup, mashed (245 g). About 7% 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 8.8 g of total carbohydrates per 100 g, including 2.6 g of fiber.

How much fat is in cooked squash?

Cooked squash contains 0.08 g of fat per 100 g, of which 0.017 g is saturated (0.1% of the Daily Value).

How much sodium is in cooked squash?

100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Does squash have the same nutrition cooked and raw?

No. Per 100 g, squash, winter, acorn, cooked, boiled, mashed, without salt has 34 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 169294. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

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