Summer squash nutrition: calories, carbs, GI, protein, fiber, fats
Squash, summer, all varieties, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Summer squash
|
Glycemic index ⓘ
Source: Boiled squash https://www.researchgate.net/publication/325616463
Check out our Glycemic index chart page for the full list.
|
13 (low) |
| Calories ⓘ Calories for selected serving | 16 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, sliced (113 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -4.1 (alkaline) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 1 mg |
Vitamin C ⓘHigher in Vitamin C content than 80% of foods
Vitamin A ⓘHigher in Vitamin A content than 66% of foods
Folate, food ⓘHigher in Folate, food content than 65% of foods
Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 61% of foods
Folate ⓘHigher in Folate content than 58% of foods
Summer squash calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 16 | |
| Calories in 1 cup, sliced | 18 | 113 g |
| Calories in 1 large | 52 | 323 g |
| Calories in 1 medium | 31 | 196 g |
| Calories in 1 slice | 2 | 9.9 g |
| Calories in 1 small | 19 | 118 g |
Summer squash Glycemic index (GI)
Source:
Boiled squash https://www.researchgate.net/publication/325616463
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
600IU of 5,000IU
12%
Vitamin E:
0.36mg of 15mg
2.4%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
51mg of 90mg
57%
Vitamin B1:
0.14mg of 1mg
12%
Vitamin B2:
0.43mg of 1mg
33%
Vitamin B3:
1.5mg of 16mg
9.1%
Vitamin B5:
0.47mg of 5mg
9.3%
Vitamin B6:
0.65mg of 1mg
50%
Folate:
87µg of 400µg
22%
Vitamin B12:
0µg of 2µg
0%
Choline:
20mg of 550mg
3.7%
Vitamin K:
9µg of 120µg
7.5%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1.2 g of 50 g
1.2 g (2% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 1%
3.4 g of 300 g
3.4 g (1% of DV )
Water:
Daily Value: 5%
94.6 g of 2,000 g
94.6 g (5% of DV )
Other:
0.6 g
0.6 g
Protein quality breakdown
Tryptophan:
33mg of 280mg
12%
Threonine:
84mg of 1,050mg
8%
Isoleucine:
126mg of 1,400mg
9%
Leucine:
207mg of 2,730mg
7.6%
Lysine:
195mg of 2,100mg
9.3%
Methionine:
51mg of 1,050mg
4.9%
Phenylalanine:
123mg of 1,750mg
7%
Valine:
159mg of 1,820mg
8.7%
Histidine:
75mg of 700mg
11%
Fat type information
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.09 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Summer squash
Sugar:
2.2 g
Fiber:
1.1 g
Other:
0.05 g
All nutrients for Summer squash per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 16kcal | 1% | 98% |
2.9 times less than Orange
|
| Protein | 1.2g | 3% | 83% |
2.3 times less than Broccoli
|
| Fats | 0.18g | 0% | 89% |
185.1 times less than Cheese
|
| Vitamin C | 17mg | 19% | 20% |
3.1 times less than Lemon
|
| Net carbs | 2.3g | N/A | 65% |
24.1 times less than Chocolate
|
| Carbs | 3.4g | 1% | 65% |
8.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 17mg | 4% | 68% |
8.2 times less than Almonds
|
| Calcium | 15mg | 2% | 63% |
8.3 times less than Milk
|
| Potassium | 262mg | 8% | 45% |
1.8 times more than Cucumber
|
| Iron | 0.35mg | 4% | 82% |
7.4 times less than Beef broiled
|
| Sugar | 2.2g | N/A | 59% |
4.1 times less than Coca-Cola
|
| Fiber | 1.1g | 4% | 49% |
2.2 times less than Orange
|
| Copper | 0.05mg | 6% | 79% |
2.8 times less than Shiitake
|
| Zinc | 0.29mg | 3% | 80% |
21.8 times less than Beef broiled
|
| Phosphorus | 38mg | 5% | 81% |
4.8 times less than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 10µg | 1% | 51% | |
| Vitamin E | 0.12mg | 1% | 84% |
12.2 times less than Kiwi
|
| Manganese | 0.18mg | 8% | 53% | |
| Selenium | 0.2µg | 0% | 94% | |
| Vitamin B1 | 0.05mg | 4% | 73% |
5.5 times less than Pea raw
|
| Vitamin B2 | 0.14mg | 11% | 59% |
1.1 times more than Avocado
|
| Vitamin B3 | 0.49mg | 3% | 79% |
19.7 times less than Turkey meat
|
| Vitamin B5 | 0.16mg | 3% | 84% |
7.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.22mg | 17% | 47% |
1.8 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3µg | 3% | 60% |
33.9 times less than Broccoli
|
| Folate | 29µg | 7% | 42% |
2.1 times less than Brussels sprouts
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.04g | 0% | 86% |
134 times less than Beef broiled
|
| Choline | 6.7mg | 1% | 89% | |
| Monounsaturated Fat | 0.02g | N/A | 90% |
612.4 times less than Avocado
|
| Polyunsaturated fat | 0.09g | N/A | 86% |
530 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 95% |
27.7 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
25.7 times less than Beef broiled
|
| Isoleucine | 0.04mg | 0% | 95% |
21.8 times less than Salmon raw
|
| Leucine | 0.07mg | 0% | 94% |
35.2 times less than Tuna Bluefin
|
| Lysine | 0.07mg | 0% | 93% |
7 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
5.6 times less than Quinoa
|
| Phenylalanine | 0.04mg | 0% | 95% |
16.3 times less than Egg
|
| Valine | 0.05mg | 0% | 94% |
38.3 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 94% |
30 times less than Turkey meat
|
| Fructose | 0.95g | 1% | 86% |
6.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 16
% Daily Value*
0.28%
Total Fat
0.18g
0.2%
Saturated Fat 0.04g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
1.1%
Total Carbohydrate
3.4g
4.4%
Dietary Fiber
1.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.2g
Vitamin D
0mcg
0
Calcium
15mg
1.5%
Iron
0.35mg
4.4%
Potassium
262mg
7.7%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Summer squash nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.