Squash: calories and nutrition facts
100 g of squash has 26 kcal. 1 cup, cubes (116 g): 30 kcal.
Squash is in the family Vegetables. Per 100 g it provides 1 g protein, 6.5 g carbohydrates (0.5 g fiber) and 0.1 g fat: about 84% of its calories come from carbohydrates.
What squash provides most
- High in vitamin A: 426 µg per 100 g, 47 % of the Daily Value.
- Source of vitamin C: 9 mg per 100 g, 10 % of the Daily Value.
Squash per serving
The serving is 1 cup, cubes, 116 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cubes |
|---|---|---|
| Calories | 26 kcal | 30 kcal |
| Protein | 1 g | 1.2 g |
| Carbohydrates | 6.5 g | 7.5 g |
| Fiber | 0.5 g | 0.58 g |
| Sugars | 2.8 g | 3.2 g |
| Fat | 0.1 g | 0.12 g |
| Sodium | 1 mg | 1.2 mg |
Squash nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 26 kcal | — |
| Protein | 1 g | 2 % |
| Total fat | 0.1 g | 0 % |
| Saturated fat | 0.05 g | 0 % |
| Monounsaturated fat | 0.01 g | — |
| Polyunsaturated fat | 0.01 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 6.5 g | 2 % |
| Dietary fiber | 0.5 g | 2 % |
| Total sugars | 2.8 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 426 µg | 47 % |
| Vitamin C | 9 mg | 10 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1.1 mg | 7 % |
| Vitamin K | 1.1 µg | 1 % |
| B1 · Thiamin | 0.05 mg | 4 % |
| B2 · Riboflavin | 0.11 mg | 8 % |
| B3 · Niacin | 0.6 mg | 4 % |
| B6 | 0.06 mg | 4 % |
| B9 · Folate | 16 µg | 4 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 21 mg | 2 % |
| Iron | 0.8 mg | 4 % |
| Magnesium | 12 mg | 3 % |
| Phosphorus | 44 mg | 4 % |
| Potassium | 340 mg | 7 % |
| Sodium | 1 mg | 0 % |
| Zinc | 0.32 mg | 3 % |
| Selenium | 0.3 µg | 1 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other vegetables
Of 14 foods in this family on Micela, squash ranks 8th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧄 Garlic | 149 | 6.4 g |
| 2 | 🌽 Corn | 86 | 3.3 g |
| 3 | 🍠 Sweet potato | 86 | 1.6 g |
| 4 | 🥔 Potato | 77 | 2 g |
| 5 | 🥕 Carrot | 41 | 0.93 g |
| 6 | 🧅 Onion | 40 | 1.1 g |
| 7 | 🥦 Broccoli | 34 | 2.8 g |
| 8 | 🎃 Squash | 26 | 1 g |
| 9 | 🍆 Eggplant | 25 | 0.98 g |
| 10 | 🍄 Mushroom | 22 | 3.1 g |
| 11 | 🫑 Bell pepper | 20 | 0.86 g |
| 12 | 🍅 Tomato | 18 | 0.88 g |
| 13 | 🥬 Lettuce | 17 | 1.2 g |
| 14 | 🥒 Cucumber | 15 | 0.65 g |
Among Micela's 180 foods, squash is in the top 10 for vitamin A (5th).
Where it comes from
Mesoamerica.
Approximate origin, under review.
Frequently asked questions
How many calories does squash have?
100 g of squash has 26 kcal. 1 cup, cubes (116 g) has 30 kcal.
How much protein does squash have?
1 g per 100 g; 1.2 g in 1 cup, cubes.
How many carbs does squash have?
6.5 g of carbohydrates per 100 g, of which 0.5 g is fiber and 2.8 g sugars.
What vitamins and minerals does squash have?
The ones it provides most per 100 g, by Daily Value: vitamin A, 47 %; vitamin C, 10 %.
Where does squash come from?
Mesoamerica. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 11422 · Pumpkin, raw · Pumpkin, raw
One serving (1 cup, cubes) is about 2% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers