Winter Squash · Cucurbita maxima

Squash, summer, yellow, includes skin, raw

Nutrition facts per 100 g · edible portion

Gourds

Serving size

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12 forms & preparations

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, summer, yellow, includes skin, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

22 kcal Calories

0.9 g Protein

4.4 g Carbs

0.1 g Fat

Very good nutrient density 45/100

How many beneficial nutrients Squash, summer, yellow, includes skin, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Squash, summer, yellow, includes skin, raw come from — the split across carbs, fat & protein.

22 kcal / serving

79% from carbs

Carbs 79%

4.4 g per serving
Fat 5%

0.1 g per serving
Protein 16%

0.9 g per serving

What Squash, summer, yellow, includes skin, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Vitamin C19% Manganese10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.4 g	2%
Dietary Fiber	1.0 g	3%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%

Protein & Amino Acids	Amount	% DV
Protein	0.9 g	2%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	17.0 mg	19%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	~	—
Riboflavin (B2)	~	—
Niacin (B3)	~	—
Vitamin B6	~	—
Folate (B9)	36.0 mcg	9%
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	22.7 mg	2%
Iron	0.1 mg	1%
Magnesium	16.8 mg	4%
Phosphorus	30.7 mg	2%
Potassium	220.5 mg	5%
Sodium	0.0 mg	0%
Zinc	0.2 mg	2%
Copper	0.1 mg	7%
Manganese	0.2 mg	10%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.5 g	—

About Squash, summer, yellow, includes skin, raw

Winter squash (genus Cucurbita) is a group of hard-skinned gourds harvested in fall and prized for their sweet, dense, golden flesh, including butternut, acorn, spaghetti, kabocha, and Hubbard squash. Unlike tender summer squash, these are left to mature fully on the vine, developing a tough rind that lets them store for months in a cool, dry place. The deep orange flesh is rich in beta-carotene, which the body turns into vitamin A, along with fiber, vitamin C, and potassium.

Winter squash turns meltingly tender and caramelized when roasted, and it is also pureed into silky soups, mashed, stuffed, or simmered into curries and stews, while spaghetti squash separates into tender strands. The seeds can be roasted into a crunchy snack. Choose squash that feels heavy and firm with a hard, dull rind, and store whole squash somewhere cool and dry.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.