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Winter squash nutrition: calories, carbs, GI, protein, fiber, fats

Squash, winter, acorn, raw
*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 per 100-gram serving 40
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 8.92 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. -6.8 (alkaline)
TOP 24% Vitamin C ⓘHigher in Vitamin C content than 76% of foods
TOP 26% Potassium ⓘHigher in Potassium content than 74% of foods
TOP 27% Vitamin A ⓘHigher in Vitamin A content than 73% of foods
TOP 30% Magnesium ⓘHigher in Magnesium content than 70% of foods
TOP 41% Vitamin B1 ⓘHigher in Vitamin B1 content than 59% of foods

Winter squash calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 40
Calories in 1 cup, cubes 56 140 g

Winter squash Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
13

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 27% 23% 16% 31% 1% 4% 22% 22% 3% 0%
Calcium: 33 mg of 1,000 mg 3%
Iron: 0.7 mg of 8 mg 9%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 36 mg of 700 mg 5%
Potassium: 347 mg of 3,400 mg 10%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 0.13 mg of 11 mg 1%
Copper: 0.065 mg of 1 mg 7%
Manganese: 0.167 mg of 2 mg 7%
Selenium: 0.5 µg of 55 µg 1%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
347 mg
TOP 26%
Magnesium
32 mg
TOP 30%
Calcium
33 mg
TOP 42%
Manganese
0.167 mg
TOP 54%
Iron
0.7 mg
TOP 70%
Copper
0.065 mg
TOP 73%
Phosphorus
36 mg
TOP 82%
Zinc
0.13 mg
TOP 88%
Selenium
0.5 µg
TOP 89%
Sodium
3 mg
TOP 94%

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 23% 0% 0% 37% 35% 3% 14% 24% 36% 13% 0% 0%
Vitamin A: 367 IU of 5,000 IU 7%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 11 mg of 90 mg 12%
Vitamin B1: 0.14 mg of 1 mg 12%
Vitamin B2: 0.01 mg of 1 mg 1%
Vitamin B3: 0.7 mg of 16 mg 4%
Vitamin B5: 0.4 mg of 5 mg 8%
Vitamin B6: 0.154 mg of 1 mg 12%
Folate: 17 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
11 mg
TOP 24%
Vitamin A
367 IU
TOP 27%
Vitamin B1
0.14 mg
TOP 41%
Folate
17 µg
TOP 51%
Vitamin B6
0.154 mg
TOP 54%
Vitamin B5
0.4 mg
TOP 65%
Vitamin B3
0.7 mg
TOP 74%
Vitamin B2
0.01 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

11% 86%
Protein:
Daily Value: 2%
0.8 g of 50 g
2%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 3%
10.42 g of 300 g
3%
Water:
Daily Value: 4%
87.78 g of 2,000 g
4%
Other:
0.9 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 12% 7% 7% 5% 5% 3% 6% 6% 7%
Tryptophan: 11 mg of 280 mg 4%
Threonine: 24 mg of 1,050 mg 2%
Isoleucine: 31 mg of 1,400 mg 2%
Leucine: 45 mg of 2,730 mg 2%
Lysine: 29 mg of 2,100 mg 1%
Methionine: 10 mg of 1,050 mg 1%
Phenylalanine: 31 mg of 1,750 mg 2%
Valine: 34 mg of 1,820 mg 2%
Histidine: 15 mg of 700 mg 2%

Fat type information

30% 10% 60%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.042 g

Fiber content ratio for Winter squash

14% 86%
Sugar: 0 g
Fiber: 1.5 g
Other: 8.92 g

All nutrients for Winter squash per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 40kcal 2% 91% 1.2 times less than OrangeOrange
Protein 0.8g 2% 87% 3.5 times less than BroccoliBroccoli
Fats 0.1g 0% 93% 333.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 11mg 12% 24% 4.8 times less than LemonLemon
Net carbs 8.92g N/A 48% 6.1 times less than ChocolateChocolate
Carbs 10.42g 3% 48% 2.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.7mg 9% 70% 3.7 times less than BeefBeef
Calcium 33mg 3% 42% 3.8 times less than MilkMilk
Potassium 347mg 10% 26% 2.4 times more than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Fiber 1.5g 6% 43% 1.6 times less than OrangeOrange
Copper 0.07mg 7% 73% 2.2 times less than ShiitakeShiitake
Zinc 0.13mg 1% 88% 48.5 times less than BeefBeef
Phosphorus 36mg 5% 82% 5.1 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 367IU 7% 27% 45.5 times less than CarrotCarrot
Vitamin A RAE 18µg 2% 44%
Selenium 0.5µg 1% 89%
Manganese 0.17mg 7% 54%
Vitamin B1 0.14mg 12% 41% 1.9 times less than Pea rawPea raw
Vitamin B2 0.01mg 1% 95% 13 times less than AvocadoAvocado
Vitamin B3 0.7mg 4% 74% 13.7 times less than Turkey meatTurkey meat
Vitamin B5 0.4mg 8% 65% 2.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.15mg 12% 54% 1.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 17µg 4% 51% 3.6 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.02g 0% 91% 280.7 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1399.9 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 91% 1123.2 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 27.7 times less than Chicken meatChicken meat
Threonine 0.02mg 0% 96% 30 times less than BeefBeef
Isoleucine 0.03mg 0% 95% 29.5 times less than Salmon rawSalmon raw
Leucine 0.05mg 0% 96% 54 times less than TunaTuna
Lysine 0.03mg 0% 97% 15.6 times less than TofuTofu
Methionine 0.01mg 0% 96% 9.6 times less than QuinoaQuinoa
Phenylalanine 0.03mg 0% 96% 21.5 times less than EggEgg
Valine 0.03mg 0% 96% 59.7 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 49.9 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 40
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
3%
Total Carbohydrate 10g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 33mg 3%

Iron 1mg 13%

Potassium 347mg 10%

*
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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

Winter squash nutrition infographic

Winter squash nutrition infographic
Infographic link

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/168472/nutrients

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