Vegetables • Deep Nutrition Analytics
Squash, winter, all varieties, raw
Delivering 34 kcal per 100 grams, Squash, winter, all varieties, raw functions as a vegetables with carbohydrates (8.6g) driving its core energy contribution. Its micronutrient contribution is led by Vitamin C, providing 14% of your daily reference value. Its sparse energy profile (0.3 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 0.9 g
- Carbohydrates
- 8.6 g
- Fat
- 0.1 g
- Fiber
- 1.5 g
Produce Profile: Hydration & Micronutrients
Squash, winter, all varieties, raw provides natural botanical nutrition with 34 calories per 100g. Providing 1.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (34 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2.2 g |
| Total lipid (fat) | 0.1 g |
| Carbohydrate, by difference | 8.6 g |
| Energy | 34 kcal |
| Protein | 0.9 g |
| Energy | 143 kJ |
| Fiber, total dietary | 1.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 12.3 mg |
| Vitamin B6 | 0.2 mg |
| Copper | 0.1 mg |
| Vitamin A | 68 µg |
| Manganese | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 1.1 µg |
| Vitamin A, RAE | 68 µg |
| Vitamin A, IU | 1370 IU |
| Vitamin C, total ascorbic acid | 12.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 28 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 14 mg |
| Phosphorus, P | 23 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.2 mg |
| Sodium, Na | 4 mg |
| Potassium, K | 350 mg |
| Selenium, Se | 0.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 38 µg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.2 mg |
| Water | 89.8 g |
| Ash | 0.6 g |
| Carotene, beta | 820 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 24 µg |
| Choline, total | 10 mg |
| Folate, DFE | 24 µg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Folate, food | 24 µg |
| Fatty acids, total saturated | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
Serving calculator
Common serving sizes
- cup, cubes116 g
Compare Squash, winter, all varieties, raw with Category Peers
Squash, winter, acorn, cooked, boiled, mashed, without salt vs Squash, winter, all varieties, raw
Compared to Squash, winter, acorn, cooked, boiled, mashed, without salt, Squash, winter, all varieties, raw has 2% less carbohydrates and 0% higher calories per 100g.
Tomato products, canned, sauce, with mushrooms vs Squash, winter, all varieties, raw
Compared to Tomato products, canned, sauce, with mushrooms, Squash, winter, all varieties, raw has 2% more carbohydrates and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Squash, winter, all varieties, raw?
A standard 100-gram serving of Squash, winter, all varieties, raw contains 34 calories (142 kJ), alongside 0.9g of protein, 8.6g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 116g (cup, cubes): ~39 kcal
Is Squash, winter, all varieties, raw suitable for a keto or low-carb diet?
Yes, in moderation. Squash, winter, all varieties, raw contains 7.1g of net carbs per 100g (8.6g carbs minus 1.5g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Squash, winter, all varieties, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Squash, winter, all varieties, raw are:
- Vitamin C: 12.3 mg (14% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170489).