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
|
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) |
Vitamin C ⓘHigher in Vitamin C content than 76% of foods
Potassium ⓘHigher in Potassium content than 74% of foods
Vitamin A ⓘHigher in Vitamin A content than 73% of foods
Magnesium ⓘHigher in Magnesium content than 70% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.021 g
Monounsaturated Fat:
0.007 g
Polyunsaturated fat:
0.042 g
Fiber content ratio for Winter squash
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 Orange
|
| Protein | 0.8g | 2% | 87% |
3.5 times less than Broccoli
|
| Fats | 0.1g | 0% | 93% |
333.1 times less than Cheddar Cheese
|
| Vitamin C | 11mg | 12% | 24% |
4.8 times less than Lemon
|
| Net carbs | 8.92g | N/A | 48% |
6.1 times less than Chocolate
|
| Carbs | 10.42g | 3% | 48% |
2.7 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.7mg | 9% | 70% |
3.7 times less than Beef
|
| Calcium | 33mg | 3% | 42% |
3.8 times less than Milk
|
| Potassium | 347mg | 10% | 26% |
2.4 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Fiber | 1.5g | 6% | 43% |
1.6 times less than Orange
|
| Copper | 0.07mg | 7% | 73% |
2.2 times less than Shiitake
|
| Zinc | 0.13mg | 1% | 88% |
48.5 times less than Beef
|
| Phosphorus | 36mg | 5% | 82% |
5.1 times less than Chicken meat
|
| Sodium | 3mg | 0% | 94% |
163.3 times less than White Bread
|
| Vitamin A | 367IU | 7% | 27% |
45.5 times less than Carrot
|
| 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 raw
|
| Vitamin B2 | 0.01mg | 1% | 95% |
13 times less than Avocado
|
| Vitamin B3 | 0.7mg | 4% | 74% |
13.7 times less than Turkey meat
|
| Vitamin B5 | 0.4mg | 8% | 65% |
2.8 times less than Sunflower seed
|
| Vitamin B6 | 0.15mg | 12% | 54% |
1.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 17µg | 4% | 51% |
3.6 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.02g | 0% | 91% |
280.7 times less than Beef
|
| Monounsaturated Fat | 0.01g | N/A | 93% |
1399.9 times less than Avocado
|
| Polyunsaturated fat | 0.04g | N/A | 91% |
1123.2 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 95% |
27.7 times less than Chicken meat
|
| Threonine | 0.02mg | 0% | 96% |
30 times less than Beef
|
| Isoleucine | 0.03mg | 0% | 95% |
29.5 times less than Salmon raw
|
| Leucine | 0.05mg | 0% | 96% |
54 times less than Tuna
|
| Lysine | 0.03mg | 0% | 97% |
15.6 times less than Tofu
|
| Methionine | 0.01mg | 0% | 96% |
9.6 times less than Quinoa
|
| Phenylalanine | 0.03mg | 0% | 96% |
21.5 times less than Egg
|
| Valine | 0.03mg | 0% | 96% |
59.7 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
49.9 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 40
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.