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Summer squash nutrition, glycemic index, calories and serving size

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:
13 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-4.1 (alkaline)
Calories
16
80% Vitamin C
66% Vitamin A
65% Folate, food
61% Lutein + zeaxanthin
58% Folate
Explanation: This food contains more Vitamin C than 80% of foods. More importantly, although there are several foods (20%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, Folate, food, Lutein + zeaxanthin and Folate

Summer squash Glycemic index (GI)

Source:

Boiled squash https://www.researchgate.net/publication/325616463

13

Check out similar food or compare with current

Macronutrients chart

2% 4% 95%
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

NEW 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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Summer squash nutrition infographic

Summer squash nutrition infographic
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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 69%
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 90%
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%

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

0.044% 0.016% 0.089%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g

Carbohydrate type breakdown

0.03% 0.75% 0.95%
Starch: g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: g
Maltose: g
Galactose: g

Fiber content / ratio for Summer squash

2.2% 1.1%
Sugars: 2.2 g
Fiber: 1.1 g
Other: 0.05 g

All nutrients for Summer squash per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 83% 1.21g 2.3 times less than Broccoli
Fats 0% 89% 0.18g 185.1 times less than Cheese
Carbs 1% 65% 3.35g 8.4 times less than Rice
Calories 1% 98% 16kcal 2.9 times less than Orange
Fructose 1% 86% 0.95g 6.2 times less than Apple
Sugars 0% 59% 2.2g 4.1 times less than Coca-Cola
Fiber 4% 49% 1.1g 2.2 times less than Orange
Calcium 2% 63% 15mg 8.3 times less than Milk
Iron 4% 82% 0.35mg 7.4 times less than Beef
Magnesium 4% 69% 17mg 8.2 times less than Kidney bean
Phosphorus 5% 81% 38mg 4.8 times less than Chicken meat
Potassium 8% 45% 262mg 1.8 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 3% 80% 0.29mg 21.8 times less than Beef
Copper 6% 79% 0.05mg 2.8 times less than Shiitake
Vitamin E 1% 84% 0.12mg 12.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 19% 20% 17mg 3.1 times less than Lemon
Vitamin B1 4% 73% 0.05mg 5.5 times less than Pea
Vitamin B2 11% 59% 0.14mg 1.1 times more than Avocado
Vitamin B3 3% 79% 0.49mg 19.7 times less than Turkey meat
Vitamin B5 3% 84% 0.16mg 7.3 times less than Sunflower seed
Vitamin B6 17% 47% 0.22mg 1.8 times more than Oat
Folate 7% 42% 29µg 2.1 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 3% 60% 3µg 33.9 times less than Broccoli
Tryptophan 0% 95% 0.01mg 27.7 times less than Chicken meat
Threonine 0% 96% 0.03mg 25.7 times less than Beef
Isoleucine 0% 95% 0.04mg 21.8 times less than Salmon
Leucine 0% 94% 0.07mg 35.2 times less than Tuna
Lysine 0% 93% 0.07mg 7 times less than Tofu
Methionine 0% 94% 0.02mg 5.6 times less than Quinoa
Phenylalanine 0% 95% 0.04mg 16.3 times less than Egg
Valine 0% 94% 0.05mg 38.3 times less than Soybean
Histidine 0% 94% 0.03mg 30 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 86% 0.04g 134 times less than Beef
Monounsaturated Fat 0% 90% 0.02g 612.4 times less than Avocado
Polyunsaturated fat 0% 86% 0.09g 530 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of 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.