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 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) |
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
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:
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
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:
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
Saturated Fat:
0.044 g
Monounsaturated Fat:
0.016 g
Polyunsaturated fat:
0.089 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 | 1.21g | 3% | 83% |
2.3 times less than Broccoli
|
| Fats | 0.18g | 0% | 89% |
185.1 times less than Cheddar Cheese
|
| Vitamin C | 17mg | 19% | 20% |
3.1 times less than Lemon
|
| Net carbs | 2.25g | N/A | 65% |
24.1 times less than Chocolate
|
| Carbs | 3.35g | 1% | 65% |
8.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.35mg | 4% | 82% |
7.4 times less than Beef broiled
|
| Calcium | 15mg | 2% | 63% |
8.3 times less than Milk
|
| Potassium | 262mg | 8% | 45% |
1.8 times more than Cucumber
|
| Magnesium | 17mg | 4% | 68% |
8.2 times less than Almond
|
| 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 | 200IU | 4% | 34% |
83.5 times less than Carrot
|
| Vitamin A RAE | 10µg | 1% | 51% | |
| Vitamin E | 0.12mg | 1% | 84% |
12.2 times less than Kiwifruit
|
| Selenium | 0.2µg | 0% | 94% | |
| Manganese | 0.18mg | 8% | 53% | |
| 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 seed
|
| 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 sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.04g | 0% | 86% |
134 times less than Beef broiled
|
| 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%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.