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 per 100-gram serving | 37 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6.05 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) |
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 76% of foods
Vitamin C ⓘHigher in Vitamin C content than 75% of foods
Fiber ⓘHigher in Fiber content than 72% of foods
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.
Mineral coverage chart
Calcium:
22 mg of 1,000 mg
2%
Iron:
0.44 mg of 8 mg
6%
Magnesium:
13 mg of 420 mg
3%
Phosphorus:
19 mg of 700 mg
3%
Potassium:
241 mg of 3,400 mg
7%
Sodium:
1 mg of 2,300 mg
0%
Zinc:
0.22 mg of 11 mg
2%
Copper:
0.082 mg of 1 mg
9%
Manganese:
0.187 mg of 2 mg
8%
Selenium:
0.4 µg of 55 µg
1%
Choline:
10.6 mg of 550 mg
2%
Mineral chart - relative view
Potassium
241 mg
TOP 50%
Calcium
22 mg
TOP 51%
Manganese
0.187 mg
TOP 52%
Copper
0.082 mg
TOP 61%
Magnesium
13 mg
TOP 77%
Iron
0.44 mg
TOP 79%
Zinc
0.22 mg
TOP 83%
Choline
10.6 mg
TOP 85%
Phosphorus
19 mg
TOP 89%
Selenium
0.4 µg
TOP 91%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
5223 IU of 5,000 IU
104%
Vitamin E :
0.12 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
9.6 mg of 90 mg
11%
Vitamin B1:
0.016 mg of 1 mg
1%
Vitamin B2:
0.067 mg of 1 mg
5%
Vitamin B3:
0.495 mg of 16 mg
3%
Vitamin B5:
0.234 mg of 5 mg
5%
Vitamin B6:
0.161 mg of 1 mg
12%
Folate:
20 µg of 400 µg
5%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
4.4 µg of 120 µg
4%
Vitamin chart - relative view
Vitamin A
5223 IU
TOP 10%
Vitamin C
9.6 mg
TOP 25%
Folate
20 µg
TOP 48%
Vitamin B6
0.161 mg
TOP 53%
Vitamin K
4.4 µg
TOP 57%
Vitamin B2
0.067 mg
TOP 76%
Vitamin B3
0.495 mg
TOP 79%
Vitamin B5
0.234 mg
TOP 79%
Vitamin E
0.12 mg
TOP 84%
Vitamin B1
0.016 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
0.89 g of 50 g
2%
Fats:
Daily Value: 1%
0.35 g of 65 g
1%
Carbs:
Daily Value: 3%
8.85 g of 300 g
3%
Water:
Daily Value: 4%
89.21 g of 2,000 g
4%
Other:
0.7 g
Protein quality breakdown
Tryptophan:
13 mg of 280 mg
5%
Threonine:
27 mg of 1,050 mg
3%
Isoleucine:
35 mg of 1,400 mg
3%
Leucine:
50 mg of 2,730 mg
2%
Lysine:
33 mg of 2,100 mg
2%
Methionine:
11 mg of 1,050 mg
1%
Phenylalanine:
35 mg of 1,750 mg
2%
Valine:
38 mg of 1,820 mg
2%
Histidine:
17 mg of 700 mg
2%
Fat type information
Saturated Fat:
0.072 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.147 g
Fiber content ratio for Winter squash
Sugar:
3.3 g
Fiber:
2.8 g
Other:
2.75 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 Cheddar Cheese
|
| Vitamin C | 9.6mg | 11% | 25% |
5.5 times less than Lemon
|
| Net carbs | 6.05g | N/A | 54% |
9 times less than Chocolate
|
| Carbs | 8.85g | 3% | 51% |
3.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.44mg | 6% | 79% |
5.9 times less than Beef broiled
|
| Calcium | 22mg | 2% | 51% |
5.7 times less than Milk
|
| Potassium | 241mg | 7% | 50% |
1.6 times more than Cucumber
|
| Magnesium | 13mg | 3% | 77% |
10.8 times less than Almond
|
| 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 | 5223IU | 104% | 10% |
3.2 times less than Carrot
|
| Vitamin A RAE | 261µg | 29% | 24% | |
| Vitamin E | 0.12mg | 1% | 84% |
12.2 times less than Kiwifruit
|
| 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 seed
|
| 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
|
| Folate | 20µg | 5% | 48% |
3.1 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| 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%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1mg
3%
Total Carbohydrate
9g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
22mg
2%
Iron
0mg
0%
Potassium
241mg
7%
*
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
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.