Vegetables • Deep Nutrition Analytics
Squash, winter, hubbard, cooked, boiled, mashed, with salt
Delivering 30 kcal per 100 grams, Squash, winter, hubbard, cooked, boiled, mashed, with salt functions as a vegetables with carbohydrates (6.5g) driving its core energy contribution. It serves as a rich source of Vitamin A, offering 22% of your recommended daily allowance (200 µg). Offering gentle energy density (0.3 kcal/g) and 3.6g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.5 g
- Carbohydrates
- 6.5 g
- Fat
- 0.4 g
- Fiber
- 2.9 g
Produce Profile: Hydration & Micronutrients
Squash, winter, hubbard, cooked, boiled, mashed, with salt provides natural botanical nutrition with 30 calories per 100g. Providing 2.9g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (30 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 125 kJ |
| Carbohydrate, by difference | 6.5 g |
| Energy | 30 kcal |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 2.9 g |
| Protein | 1.5 g |
| Total lipid (fat) | 0.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A | 200 µg |
| Sodium | 241 mg |
| Vitamin C | 6.5 mg |
| Vitamin B6 | 0.1 mg |
| Copper | 0 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 4000 IU |
| Vitamin A, RAE | 200 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 1 µg |
| Vitamin C, total ascorbic acid | 6.5 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 14 mg |
| Sodium, Na | 241 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 10 mg |
| Potassium, K | 214 mg |
| Zinc, Zn | 0.1 mg |
| Selenium, Se | 0.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 10 µg |
| Choline, total | 8.7 mg |
| Folate, DFE | 10 µg |
| Carotene, beta | 2140 µg |
| Carotene, alpha | 529 µg |
| Ash | 0.6 g |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 10 µg |
| Fatty acids, total saturated | 0.1 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 | 0.1 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 |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.3 mg |
| Water | 91.1 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.2 g |
Serving calculator
Common serving sizes
- cup, mashed236 g
Compare Squash, winter, hubbard, cooked, boiled, mashed, with salt with Category Peers
Squash, winter, hubbard, cooked, boiled, mashed, without salt vs Squash, winter, hubbard, cooked, boiled, mashed, with salt
Compared to Squash, winter, hubbard, cooked, boiled, mashed, without salt, Squash, winter, hubbard, cooked, boiled, mashed, with salt has 0% more carbohydrates and 0% higher calories per 100g.
Okra, frozen, unprepared vs Squash, winter, hubbard, cooked, boiled, mashed, with salt
Compared to Okra, frozen, unprepared, Squash, winter, hubbard, cooked, boiled, mashed, with salt has 3% less carbohydrates and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Squash, winter, hubbard, cooked, boiled, mashed, with salt?
A standard 100-gram serving of Squash, winter, hubbard, cooked, boiled, mashed, with salt contains 30 calories (126 kJ), alongside 1.5g of protein, 6.5g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 236g (cup, mashed): ~71 kcal
Is Squash, winter, hubbard, cooked, boiled, mashed, with salt suitable for a keto or low-carb diet?
Yes, in moderation. Squash, winter, hubbard, cooked, boiled, mashed, with salt contains 3.6g of net carbs per 100g (6.5g carbs minus 2.9g 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, hubbard, cooked, boiled, mashed, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Squash, winter, hubbard, cooked, boiled, mashed, with salt are:
- Vitamin A: 200 µg (22% of your daily value)
- Sodium: 241 mg (10% 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 170538).