Calories in Squash, zucchini, baby, raw
Generic food Raw Vegetables
Squash, zucchini, baby, raw contains 21 kcal per 100 g. A typical serving of 1 medium (11 g) provides about 2 kcal.
Roughly 46% of its calories come from carbohydrates, with 40% from protein and 13% 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 38% of the Daily Value for Vitamin C and 11% of the Daily Value for copper.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 21 kcal | |
| Total fat ? | 0.4 g | 0.5% |
| Saturated fat ? | 0.083 g | 0.4% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 3 mg | 0.1% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber M | 1.1 g | 4% |
| Total sugars | not reported | |
| Protein ? | 2.7 g | 5% |
| Vitamin A ? | 25 µg | 3% |
| Vitamin C ? | 34.1 mg | 38% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.042 mg | 4% |
| Riboflavin (B2) ? | 0.036 mg | 3% |
| Niacin (B3) ? | 0.71 mg | 4% |
| Pantothenic acid (B5) ? | 0.37 mg | 7% |
| Vitamin B6 ? | 0.14 mg | 8% |
| Folate (B9) C | 20 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 21 mg | 2% |
| Iron ? | 0.79 mg | 4% |
| Magnesium ? | 33 mg | 8% |
| Phosphorus ? | 93 mg | 7% |
| Potassium ? | 459 mg | 10% |
| Zinc ? | 0.83 mg | 8% |
| Copper ? | 0.097 mg | 11% |
| Manganese ? | 0.2 mg | 9% |
| Selenium I | 0.3 µg | 0.5% |
% 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 40%
- Carbohydrates 46%
- Fat 13%
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
- Protein2.7 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber1.1 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Fat0.4 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.083 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium3 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal12.9 gprotein density, useful for comparing foods with different calorie levels
- Water92.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.031 g |
|---|---|
| Polyunsaturated fat ? | 0.17 g |
Amino acids (18)
| Tryptophan ? | 0.024 g |
|---|---|
| Threonine ? | 0.066 g |
| Isoleucine ? | 0.098 g |
| Leucine ? | 0.16 g |
| Lysine ? | 0.15 g |
| Methionine ? | 0.039 g |
| Cystine ? | 0.029 g |
| Phenylalanine ? | 0.096 g |
| Tyrosine ? | 0.073 g |
| Valine ? | 0.12 g |
| Arginine ? | 0.12 g |
| Histidine ? | 0.059 g |
| Alanine ? | 0.14 g |
| Aspartic acid ? | 0.33 g |
| Glutamic acid ? | 0.29 g |
| Glycine ? | 0.1 g |
| Proline ? | 0.085 g |
| Serine ? | 0.11 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 0.063 g |
|---|---|
| SFA 12:0 ? | 0.003 g |
| SFA 16:0 ? | 0.071 g |
| SFA 18:0 ? | 0.009 g |
| MUFA 18:1 ? | 0.029 g |
| PUFA 18:3 ? | 0.11 g |
| MUFA 16:1 ? | 0.003 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 92.7 g |
|---|---|
| Ash ? | 1.1 g |
| Energy C | 88 kJ |
| Vitamin A, IU ? | 490 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 20 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 |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 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 21 kcal. 1 medium (11 g): about 2 kcal. 1 large (16 g): about 3 kcal.
How much protein is in raw squash?
Raw squash contains 2.7 g of protein per 100 g (5% of the 50 g Daily Value), or 0.3 g in 1 medium (11 g). About 40% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw squash?
Raw squash has 3.1 g of total carbohydrates per 100 g, including 1.1 g of fiber.
How much fat is in raw squash?
Raw squash contains 0.4 g of fat per 100 g, of which 0.083 g is saturated (0.4% 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 (38% DV) and copper (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw squash?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does squash have the same nutrition raw and cooked?
No. Per 100 g, squash, zucchini, baby, raw has 21 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 168565. 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.