Calories in Squash, winter, souffle
Generic food Vegetables
Squash, winter, souffle contains 78 kcal per 100 g. A typical serving of 1 cup (157 g) provides about 122 kcal.
Roughly 59% of its calories come from carbohydrates, with 25% from fat and 17% 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 25% of the Daily Value for Vitamin A, 12% of the Daily Value for selenium and 11% of the Daily Value for Riboflavin (B2).
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 | 78 kcal | |
| Total fat C | 2.3 g | 3% |
| Saturated fat C | 0.75 g | 4% |
| Cholesterol C | 73 mg | 24% |
| Sodium C | 164 mg | 7% |
| Total carbohydrates C | 12.1 g | 4% |
| Dietary fiber C | 2.1 g | 8% |
| Total sugars C | 5.8 g | |
| Protein C | 3.4 g | 7% |
| Vitamin A C | 225 µg | 25% |
| Vitamin C C | 7 mg | 8% |
| Vitamin D C | 0.5 µg | 3% |
| Vitamin E C | 0.28 mg | 2% |
| Vitamin K C | 3.3 µg | 3% |
| Thiamin (B1) C | 0.047 mg | 4% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 0.54 mg | 3% |
| Vitamin B6 C | 0.13 mg | 8% |
| Folate (B9) C | 29 µg | 7% |
| Vitamin B12 C | 0.17 µg | 7% |
| Choline C | 56.5 mg | 10% |
| Calcium C | 35 mg | 3% |
| Iron C | 0.79 mg | 4% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 57 mg | 5% |
| Potassium C | 216 mg | 5% |
| Zinc C | 0.44 mg | 4% |
| Copper C | 0.067 mg | 7% |
| Selenium C | 6.4 µg | 12% |
% 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 17%
- Carbohydrates 59%
- Fat 25%
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
- Protein3.4 gbelow the median for vegetable dishes (median 4.1 g)
- Fiber2.1 gin the top quarter of vegetable dishes (median 1.5 g)
- Sugars5.8 gin the top quarter of vegetable dishes (median 2.1 g)
- Fat2.3 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)
- Sodium164 mgin the lowest quarter of vegetable dishes (median 232 mg)
- Protein per 100 kcal4.4 gprotein density, useful for comparing foods with different calorie levels
- Water81.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.7 g |
|---|---|
| Polyunsaturated fat C | 0.45 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 | 0.32 g |
| SFA 4:0 C | 0.003 g |
| SFA 6:0 C | 0.003 g |
| SFA 8:0 C | 0.002 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.007 g |
| SFA 14:0 C | 0.051 g |
| SFA 16:0 C | 0.5 g |
| SFA 18:0 C | 0.16 g |
| MUFA 18:1 C | 0.65 g |
| PUFA 18:3 C | 0.07 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.048 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2,030 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,120 µg |
| Retinol C | 36 µg |
| Carotene, alpha C | 495 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 81.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 3 µg |
| Folate, food C | 25 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 |
|---|---|---|---|---|
| Leeks | 88 | 1.6 g | 14.7 g | 3.1 g |
| Green beans, pickled | 54 | 1.6 g | 11 g | 0.25 g |
| Okra, pickled | 48 | 1.6 g | 11 g | 0.17 g |
| Seaweed, pickled | 54 | 2.9 g | 11.4 g | 0.42 g |
| Mushrooms, pickled | 46 | 2.4 g | 8.3 g | 0.3 g |
| Eggplant, pickled | 49 | 0.9 g | 9.8 g | 0.7 g |
| Cauliflower, pickled | 41 | 1.6 g | 9 g | 0.25 g |
| Cabbage salad, NFS | 45 | 0.79 g | 8.9 g | 0.8 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 78 kcal. 1 cup (157 g): about 122 kcal.
How much protein is in squash?
Squash contains 3.4 g of protein per 100 g (7% of the 50 g Daily Value), or 5.3 g in 1 cup (157 g). About 17% of its calories come from protein. Compared with other vegetable dishes, that is below the median (median 4.1 g).
How many carbs are in squash?
Squash has 12.1 g of total carbohydrates per 100 g, including 2.1 g of fiber and 5.8 g of sugars.
How much fat is in squash?
Squash contains 2.3 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 Vitamin A (25% DV), selenium (12% DV), Riboflavin (B2) (11% DV) and choline (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in squash?
100 g contains 164 mg of sodium, 7% of the 2,300 mg Daily Value.
Does squash have the same nutrition not specified and cooked?
No. Per 100 g, squash, winter, souffle has 78 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 2709696. 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.