Winter squash nutrition: calories, carbs, GI, protein, fiber, fats
Squash, winter, all varieties, cooked, baked, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Winter squash
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
13 (low) |
| Calories ⓘ Calories for selected serving | 37 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6 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. | -4.5 (alkaline) |
Winter squash calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 37 | |
| Calories in 1 cup, cubes | 76 | 205 g |
Winter squash Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
15669IU of 5,000IU
313%
Vitamin E:
0.36mg of 15mg
2.4%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
29mg of 90mg
32%
Vitamin B1:
0.05mg of 1mg
4%
Vitamin B2:
0.2mg of 1mg
15%
Vitamin B3:
1.5mg of 16mg
9.3%
Vitamin B5:
0.7mg of 5mg
14%
Vitamin B6:
0.48mg of 1mg
37%
Folate:
60µg of 400µg
15%
Vitamin B12:
0µg of 2µg
0%
Choline:
32mg of 550mg
5.8%
Vitamin K:
13µg of 120µg
11%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
0.9 g of 50 g
0.9 g (2% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 3%
8.9 g of 300 g
8.9 g (3% of DV )
Water:
Daily Value: 4%
89.2 g of 2,000 g
89.2 g (4% of DV )
Other:
0.7 g
0.7 g
Protein quality breakdown
Tryptophan:
39mg of 280mg
14%
Threonine:
81mg of 1,050mg
7.7%
Isoleucine:
105mg of 1,400mg
7.5%
Leucine:
150mg of 2,730mg
5.5%
Lysine:
99mg of 2,100mg
4.7%
Methionine:
33mg of 1,050mg
3.1%
Phenylalanine:
105mg of 1,750mg
6%
Valine:
114mg of 1,820mg
6.3%
Histidine:
51mg of 700mg
7.3%
Fat type information
Saturated Fat:
0.07 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.15 g
Fiber content ratio for Winter squash
Sugar:
3.3 g
Fiber:
2.8 g
Other:
2.8 g
All nutrients for Winter squash per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 37kcal | 2% | 91% |
1.3 times less than Orange
|
| Protein | 0.89g | 2% | 86% |
3.2 times less than Broccoli
|
| Fats | 0.35g | 1% | 83% |
95.2 times less than Cheese
|
| Vitamin C | 9.6mg | 11% | 25% |
5.5 times less than Lemon
|
| Net carbs | 6.1g | N/A | 54% |
9 times less than Chocolate
|
| Carbs | 8.9g | 3% | 51% |
3.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 13mg | 3% | 77% |
10.8 times less than Almonds
|
| Calcium | 22mg | 2% | 51% |
5.7 times less than Milk
|
| Potassium | 241mg | 7% | 50% |
1.6 times more than Cucumber
|
| Iron | 0.44mg | 6% | 79% |
5.9 times less than Beef broiled
|
| Sugar | 3.3g | N/A | 53% |
2.7 times less than Coca-Cola
|
| Fiber | 2.8g | 11% | 28% |
1.2 times more than Orange
|
| Copper | 0.08mg | 9% | 61% |
1.7 times less than Shiitake
|
| Zinc | 0.22mg | 2% | 83% |
28.7 times less than Beef broiled
|
| Phosphorus | 19mg | 3% | 89% |
9.6 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 261µg | 29% | 24% | |
| Vitamin E | 0.12mg | 1% | 84% |
12.2 times less than Kiwi
|
| Selenium | 0.4µg | 1% | 91% | |
| Manganese | 0.19mg | 8% | 52% | |
| Vitamin B1 | 0.02mg | 1% | 89% |
16.6 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 5% | 76% |
1.9 times less than Avocado
|
| Vitamin B3 | 0.5mg | 3% | 79% |
19.3 times less than Turkey meat
|
| Vitamin B5 | 0.23mg | 5% | 79% |
4.8 times less than Sunflower seeds
|
| Vitamin B6 | 0.16mg | 12% | 53% |
1.4 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 4.4µg | 4% | 57% |
23.1 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 20µg | 5% | 48% |
3.1 times less than Brussels sprouts
|
| Choline | 11mg | 2% | 85% | |
| Saturated Fat | 0.07g | 0% | 84% |
81.9 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 88% |
376.9 times less than Avocado
|
| Polyunsaturated fat | 0.15g | N/A | 82% |
320.9 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 94% |
23.5 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
26.7 times less than Beef broiled
|
| Isoleucine | 0.04mg | 0% | 95% |
26.1 times less than Salmon raw
|
| Leucine | 0.05mg | 0% | 95% |
48.6 times less than Tuna Bluefin
|
| Lysine | 0.03mg | 0% | 96% |
13.7 times less than Tofu
|
| Methionine | 0.01mg | 0% | 95% |
8.7 times less than Quinoa
|
| Phenylalanine | 0.04mg | 0% | 95% |
19.1 times less than Egg
|
| Valine | 0.04mg | 0% | 96% |
53.4 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
44.1 times less than Turkey meat
|
| 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 37
% Daily Value*
0.54%
Total Fat
0.35g
0.33%
Saturated Fat 0.07g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
3%
Total Carbohydrate
8.9g
11%
Dietary Fiber
2.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein
0.89g
Vitamin D
0mcg
0
Calcium
22mg
2.2%
Iron
0.44mg
5.5%
Potassium
241mg
7.1%
*
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
Winter 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.