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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 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)
Calories
16
80% Vitamin C
66% Vitamin A
65% Folate, food
61% Lutein + zeaxanthin
58% Folate
Explanation: The given food contains more Vitamin C than 80% of foods. Note that this food itself is richer in Vitamin C 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

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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
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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%
Sugar: 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
Sugar 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 Almond
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 separately if present) is the USDA's FoodCentral. 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.
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