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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

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)
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 24% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 76% of foods
TOP 25% Vitamin C ⓘHigher in Vitamin C content than 75% of foods
TOP 28% Fiber ⓘHigher in Fiber content than 72% of foods
TOP 37% Beta Carotene ⓘHigher in Beta Carotene content than 63% of foods

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.
13

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 6.6% 17% 9.3% 8.1% 21% 0.13% 6% 27% 24% 2.2%
Calcium: 66mg of 1,000mg 6.6%
Iron: 1.3mg of 8mg 17%
Magnesium: 39mg of 420mg 9.3%
Phosphorus: 57mg of 700mg 8.1%
Potassium: 723mg of 3,400mg 21%
Sodium: 3mg of 2,300mg 0.13%
Zinc: 0.66mg of 11mg 6%
Copper: 0.25mg of 1mg 27%
Manganese: 0.56mg of 2mg 24%
Selenium: 1.2µg of 55µg 2.2%

Mineral chart - relative view

241 mg
TOP 50%
22 mg
TOP 51%
0.19 mg
TOP 52%
0.08 mg
TOP 61%
13 mg
TOP 77%
0.44 mg
TOP 79%
0.22 mg
TOP 83%
19 mg
TOP 89%
0.4 µg
TOP 91%
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 313% 2.4% 0% 32% 4% 15% 9.3% 14% 37% 15% 0% 5.8% 11%
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

5223 IU
TOP 10%
9.6 mg
TOP 25%
20 µg
TOP 48%
0.16 mg
TOP 53%
4.4 µg
TOP 57%
0.07 mg
TOP 76%
0.5 mg
TOP 79%
0.23 mg
TOP 79%
0.12 mg
TOP 84%
11 mg
TOP 85%
0.02 mg
TOP 89%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

9% 88%
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 Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 14% 7.7% 7.5% 5.5% 4.7% 3.1% 6% 6.3% 7.3%
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

29% 11% 60%
Saturated Fat: 0.07 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.15 g

Fiber content ratio for Winter squash

37% 32% 31%
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 OrangeOrange
Protein 0.89g 2% 86% 3.2 times less than BroccoliBroccoli
Fats 0.35g 1% 83% 95.2 times less than CheeseCheese
Vitamin C 9.6mg 11% 25% 5.5 times less than LemonLemon
Net carbs 6.1g N/A 54% 9 times less than ChocolateChocolate
Carbs 8.9g 3% 51% 3.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 13mg 3% 77% 10.8 times less than AlmondAlmond
Calcium 22mg 2% 51% 5.7 times less than MilkMilk
Potassium 241mg 7% 50% 1.6 times more than CucumberCucumber
Iron 0.44mg 6% 79% 5.9 times less than Beef broiledBeef broiled
Sugar 3.3g N/A 53% 2.7 times less than Coca-ColaCoca-Cola
Fiber 2.8g 11% 28% 1.2 times more than OrangeOrange
Copper 0.08mg 9% 61% 1.7 times less than ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than Beef broiledBeef broiled
Phosphorus 19mg 3% 89% 9.6 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 5223IU 104% 10% 3.2 times less than CarrotCarrot
Vitamin A RAE 261µg 29% 24%
Vitamin E 0.12mg 1% 84% 12.2 times less than KiwifruitKiwifruit
Manganese 0.19mg 8% 52%
Selenium 0.4µg 1% 91%
Vitamin B1 0.02mg 1% 89% 16.6 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 76% 1.9 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 79% 19.3 times less than Turkey meatTurkey meat
Vitamin B5 0.23mg 5% 79% 4.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.16mg 12% 53% 1.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 4.4µg 4% 57% 23.1 times less than BroccoliBroccoli
Folate 20µg 5% 48% 3.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.07g 0% 84% 81.9 times less than Beef broiledBeef broiled
Choline 11mg 2% 85%
Monounsaturated Fat 0.03g N/A 88% 376.9 times less than AvocadoAvocado
Polyunsaturated fat 0.15g N/A 82% 320.9 times less than WalnutWalnut
Tryptophan 0.01mg 0% 94% 23.5 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 26.7 times less than Beef broiledBeef broiled
Isoleucine 0.04mg 0% 95% 26.1 times less than Salmon rawSalmon raw
Leucine 0.05mg 0% 95% 48.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 96% 13.7 times less than TofuTofu
Methionine 0.01mg 0% 95% 8.7 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 95% 19.1 times less than EggEgg
Valine 0.04mg 0% 96% 53.4 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 44.1 times less than Turkey meatTurkey meat
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 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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

Winter squash nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients

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