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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

Summer squash
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
13 (low)
Calories ⓘ Calories per 100-gram serving 16
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2.25 grams
Serving Size ⓘ Serving sizes are 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)
TOP 20% Vitamin C ⓘHigher in Vitamin C content than 80% of foods
TOP 34% Vitamin A ⓘHigher in Vitamin A content than 66% of foods
TOP 35% Folate, food ⓘHigher in Folate, food content than 65% of foods
TOP 39% Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 61% of foods
TOP 42% 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:
Check out our Glycemic index chart page for the full list.
13

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 14% 13% 17% 24% 1% 8% 17% 23% 2% 4%
Calcium: 15 mg of 1,000 mg 2%
Iron: 0.35 mg of 8 mg 4%
Magnesium: 17 mg of 420 mg 4%
Phosphorus: 38 mg of 700 mg 5%
Potassium: 262 mg of 3,400 mg 8%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.29 mg of 11 mg 3%
Copper: 0.051 mg of 1 mg 6%
Manganese: 0.175 mg of 2 mg 8%
Selenium: 0.2 µg of 55 µg 0%
Choline: 6.7 mg of 550 mg 1%

Mineral chart - relative view

Potassium
262 mg
TOP 45%
Manganese
0.175 mg
TOP 53%
Calcium
15 mg
TOP 63%
Magnesium
17 mg
TOP 68%
Copper
0.051 mg
TOP 79%
Zinc
0.29 mg
TOP 80%
Phosphorus
38 mg
TOP 81%
Iron
0.35 mg
TOP 82%
Choline
6.7 mg
TOP 89%
Selenium
0.2 µg
TOP 94%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A: 200 IU of 5,000 IU 4%
Vitamin E : 0.12 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 17 mg of 90 mg 19%
Vitamin B1: 0.048 mg of 1 mg 4%
Vitamin B2: 0.142 mg of 1 mg 11%
Vitamin B3: 0.487 mg of 16 mg 3%
Vitamin B5: 0.155 mg of 5 mg 3%
Vitamin B6: 0.218 mg of 1 mg 17%
Folate: 29 µg of 400 µg 7%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin C
17 mg
TOP 20%
Vitamin A
200 IU
TOP 34%
Folate
29 µg
TOP 42%
Vitamin B6
0.218 mg
TOP 47%
Vitamin B2
0.142 mg
TOP 59%
Vitamin K
3 µg
TOP 60%
Vitamin B1
0.048 mg
TOP 73%
Vitamin B3
0.487 mg
TOP 79%
Vitamin E
0.12 mg
TOP 84%
Vitamin B5
0.155 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 4% 92%
Protein:
Daily Value: 2%
1.21 g of 50 g
2%
Fats:
Daily Value: 0%
0.18 g of 65 g
0%
Carbs:
Daily Value: 1%
3.35 g of 300 g
1%
Water:
Daily Value: 5%
94.64 g of 2,000 g
5%
Other:
0.62 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 12% 8% 9% 8% 10% 5% 8% 9% 11%
Tryptophan: 11 mg of 280 mg 4%
Threonine: 28 mg of 1,050 mg 3%
Isoleucine: 42 mg of 1,400 mg 3%
Leucine: 69 mg of 2,730 mg 3%
Lysine: 65 mg of 2,100 mg 3%
Methionine: 17 mg of 1,050 mg 2%
Phenylalanine: 41 mg of 1,750 mg 2%
Valine: 53 mg of 1,820 mg 3%
Histidine: 25 mg of 700 mg 4%

Fat type information

30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g

Carbohydrate type breakdown

2% 43% 55%
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

66% 33%
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 OrangeOrange
Protein 1.21g 3% 83% 2.3 times less than BroccoliBroccoli
Fats 0.18g 0% 89% 185.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 17mg 19% 20% 3.1 times less than LemonLemon
Net carbs 2.25g N/A 65% 24.1 times less than ChocolateChocolate
Carbs 3.35g 1% 65% 8.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.35mg 4% 82% 7.4 times less than BeefBeef
Calcium 15mg 2% 63% 8.3 times less than MilkMilk
Potassium 262mg 8% 45% 1.8 times more than CucumberCucumber
Magnesium 17mg 4% 68% 8.2 times less than AlmondAlmond
Sugar 2.2g N/A 59% 4.1 times less than Coca-ColaCoca-Cola
Fiber 1.1g 4% 49% 2.2 times less than OrangeOrange
Copper 0.05mg 6% 79% 2.8 times less than ShiitakeShiitake
Zinc 0.29mg 3% 80% 21.8 times less than BeefBeef
Phosphorus 38mg 5% 81% 4.8 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 200IU 4% 34% 83.5 times less than CarrotCarrot
Vitamin A RAE 10µg 1% 51%
Vitamin E 0.12mg 1% 84% 12.2 times less than KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.18mg 8% 53%
Vitamin B1 0.05mg 4% 73% 5.5 times less than Pea rawPea raw
Vitamin B2 0.14mg 11% 59% 1.1 times more than AvocadoAvocado
Vitamin B3 0.49mg 3% 79% 19.7 times less than Turkey meatTurkey meat
Vitamin B5 0.16mg 3% 84% 7.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.22mg 17% 47% 1.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3µg 3% 60% 33.9 times less than BroccoliBroccoli
Folate 29µg 7% 42% 2.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.04g 0% 86% 134 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 90% 612.4 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 530 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 27.7 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 25.7 times less than BeefBeef
Isoleucine 0.04mg 0% 95% 21.8 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 94% 35.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 7 times less than TofuTofu
Methionine 0.02mg 0% 94% 5.6 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 95% 16.3 times less than EggEgg
Valine 0.05mg 0% 94% 38.3 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 30 times less than Turkey meatTurkey meat
Fructose 0.95g 1% 86% 6.2 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 16
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
1%
Total Carbohydrate 3g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 15mg 2%

Iron 0mg 0%

Potassium 262mg 8%

*
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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Summer squash nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.