Calories in Squash, winter, all varieties, raw

Generic food Raw Vegetables

Squash, winter, all varieties, raw contains 34 kcal per 100 g. A typical serving of 1 cup, cubes (116 g) provides about 39 kcal.

Roughly 87% of its calories come from carbohydrates, with 10% from protein and 3% 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).

100 g provides 14% of the Daily Value for Vitamin C.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

34kcal per 100 g
0.95 gprotein
8.6 gcarbohydrates
0.13 gfat
39kcal in 1 cup, cubes (116 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 34 kcal
Total fat ? 0.13 g 0.2%
Saturated fat C 0.027 g 0.1%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 4 mg 0.2%
Total carbohydrates C 8.6 g 3%
Dietary fiber ? 1.5 g 5%
Total sugars C 2.2 g
Protein ? 0.95 g 2%
Vitamin A ? 68 µg8%
Vitamin C ? 12.3 mg14%
Vitamin D Z 0 µg0%
Vitamin E M 0.12 mg0.8%
Vitamin K C 1.1 µg0.9%
Thiamin (B1) ? 0.03 mg3%
Riboflavin (B2) ? 0.062 mg5%
Niacin (B3) ? 0.5 mg3%
Pantothenic acid (B5) ? 0.19 mg4%
Vitamin B6 ? 0.16 mg9%
Folate (B9) C 24 µg6%
Vitamin B12 Z 0 µg0%
Choline C 10 mg2%
Calcium ? 28 mg2%
Iron ? 0.58 mg3%
Magnesium ? 14 mg3%
Phosphorus ? 23 mg2%
Potassium ? 350 mg7%
Zinc ? 0.21 mg2%
Copper ? 0.071 mg8%
Manganese ? 0.16 mg7%
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: 10%Carbohydrates: 87%Fat: 3%34kcal / 100 g
  • Protein 10%
  • Carbohydrates 87%
  • Fat 3%

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

Vitamin C14%Vitamin B69%Copper8%Vitamin A8%Potassium7%Manganese7%Folate (B9)6%Riboflavin (B2)5%Pantothenic acid (B5)4%Magnesium3%

Nutritional insights

  • Protein0.95 gin the lowest quarter of vegetables and vegetable products (median 2 g)
  • Fiber1.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
  • Sugars2.2 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)
  • Sodium4 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
  • Water89.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.01 g
Polyunsaturated fat C0.056 g
Amino acids (18)
Tryptophan ?0.021 g
Threonine ?0.043 g
Isoleucine ?0.057 g
Leucine ?0.082 g
Lysine ?0.053 g
Methionine ?0.018 g
Cystine ?0.013 g
Phenylalanine ?0.057 g
Tyrosine ?0.049 g
Valine ?0.062 g
Arginine ?0.081 g
Histidine ?0.027 g
Alanine ?0.061 g
Aspartic acid ?0.16 g
Glutamic acid ?0.25 g
Glycine ?0.053 g
Proline ?0.052 g
Serine ?0.057 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) ?0.021 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 ?0.024 g
SFA 18:0 ?0.002 g
MUFA 18:1 ?0.01 g
PUFA 18:3 ?0.035 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 M820 µg
Lycopene Z0 µg
Lutein + zeaxanthin C38 µg
Retinol Z0 µg
Carotene, alpha M0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?89.8 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?0.57 g
Theobromine Z0 mg
Energy C143 kJ
Vitamin A, IU ?1,367 IU
Folic acid Z0 µg
Folate, food ?24 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
Onion, raw Raw 40 1.1 g 9.3 g 0.1 g
Green bell pepper, raw Raw 20 0.86 g 4.6 g 0.17 g
Cauliflower, raw Raw 25 1.9 g 5 g 0.28 g
Cabbage, raw Raw 25 1.3 g 5.8 g 0.1 g
Green beans, raw Raw 31 1.8 g 7 g 0.22 g
Tomato, red, ripe, raw Raw 18 0.88 g 3.9 g 0.2 g
Red bell pepper, raw Raw 26 0.99 g 6 g 0.3 g
Broccoli, raw Raw 34 2.8 g 6.6 g 0.37 g

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

Frequently asked questions

How many calories are in raw squash?

100 g of raw squash has 34 kcal. 1 cup, cubes (116 g): about 39 kcal.

How much protein is in raw squash?

Raw squash contains 0.95 g of protein per 100 g (2% of the 50 g Daily Value), or 1.1 g in 1 cup, cubes (116 g). About 10% 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 raw squash?

Raw squash has 8.6 g of total carbohydrates per 100 g, including 1.5 g of fiber and 2.2 g of sugars.

How much fat is in raw squash?

Raw 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 raw squash contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (14% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw squash?

100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.

Does squash have the same nutrition raw and cooked?

No. Per 100 g, squash, winter, all varieties, raw has 34 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: 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 170489. 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.