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Squash Nutrition Facts

31 calories in 1 medium

Calories in Squash
Squash, summer, all varieties, raw
31 calories in Squash, 1 medium
1 medium = 196g ≈ 0.432lb ≈ 6.91oz
0.16 calories / gram
0 Weight Watchers points
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Calorie Sources:73% carbohydrates; 18% proteins; 9% fats
Fats:0.35 g (3 calories, 0% by weight)
Carbohydrates:6.57 g (23 calories, 3% by weight)
Proteins:2.37 g (6 calories, 1% by weight)
Water:185.49 g (95% by weight)
Fat Composition:62% polyunsaturated; 31% saturated; 8% monounsaturated
Trans Fat :~
Dietary Fiber:2.16 g (1% by weight)
Serving Sizes: 100 g
1 cup, sliced
1 large
1 medium
1 slice
1 small
Scientific Name:Cucurbita spp.
Refuse:5 %
Refuse Description:Ends
Food Group:Vegetables and Vegetable Products
USDA #:11641
Tags: summer squash;
Related Foods: Calories in Acorn Squash
Calories in Chayote
Calories in Crookneck Squash
Calories in Hubbard Squash
Calories in Pattypan Squash
Squash, winter, acorn, cooked, baked, with salt
Squash, winter, acorn, cooked, baked, without salt
Squash, winter, acorn, cooked, boiled, mashed, with salt
Vitamin A:392 IU
Retinol Activity Equivalent:19.60 mcg
β-Carotene:235.20 mcg
Lutein + Zeaxanthin:4.16 mg
Vitamin B-1:78.40 mcg
Vitamin B-2:274.40 mcg
Vitamin B-3:940.80 mcg
Vitamin B-5:294 mcg
Vitamin B-6:411.60 mcg
Vitamin B-9:56.84 mcg
Food folate:56.84 mcg
Dietary Folate Equivalent:56.84 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:13.13 mg
Vitamin C:33.32 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:235.20 mcg
Added α-Tocopherol:~
Vitamin K:5.88 mcg
Calcium (Ca):29.40 mg
Copper (Cu):98 mcg
Fluoride (F):~
Iron (Fe):686 mcg
Magnesium (Mg):33.32 mg
Manganese (Mn):333.20 mcg
Phosphorus (P):74.48 mg
Potassium (K):0.51 g
Selenium (Se):0.39 mcg
Sodium (Na):3.92 mg
Zinc (Zn):568.40 mcg
Carbohydrates Total:6.57 g
Dietary Fiber:2.16 g
Sugars Total:4.31 g
Fructose:1.86 g
Glucose/Dextrose:1.47 g
Sucrose:58.80 mg
Proteins Total:2.37 g
Essential amino acids
Phenylalanine:78.40 mg
Leucine:0.12 g
Methionine:19.60 mg
Lysine:0.12 g
Isoleucine:78.40 mg
Valine:98 mg
Threonine:39.20 mg
Tryptophan:19.60 mg
Histidine:39.20 mg
Arginine:98 mg
Non-essential amino acids
Alanine:0.12 g
Aspartic acid:0.27 g
Cystine:19.60 mg
Glutamic acid:0.24 g
Glycine:78.40 mg
Proline:58.80 mg
Serine:78.40 mg
Tyrosine:58.80 mg
Fats Total:0.35 g
Saturated fatty acids:78.40 mg
Monounsaturated fatty acids:19.60 mg
Polyunsaturated fatty acids:0.16 g
Trans fatty acids:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:1.96 mg
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:1.96 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:58.80 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:7.84 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:1.96 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:19.60 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:58.80 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:98 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:1.22 g
Product Type:Squash
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:2 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:2 / 10
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Did you know?...It has been established that trans fats in human milk fluctuate with maternal consumption of trans fat, and that the amount of trans fats in the bloodstream of breastfed infants fluctuates with the amounts found in their milk. Reported percentages of trans in human milk range from 1% in Spain, 2% in France and 4% in Germany to 7% in Canada.
Related: Shallots, freeze-dried
Squash, summer, all varieties, cooked, boiled, drained, without salt
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