FoodNutri
Search foods… Ctrl K
Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Squash, summer, zucchini, includes skin, frozen, unprepared

Nutrition facts per 100 g · edible portion

Gourds
g
Compare
44 forms & preparations
Pumpkin flowers, cooked, boiled, drained, without salt Pumpkin flowers, raw Pumpkin leaves, cooked, boiled, drained, with salt Pumpkin leaves, cooked, boiled, drained, without salt Pumpkin leaves, raw Pumpkin pie mix, canned Pumpkin, canned, with salt Pumpkin, canned, without salt Pumpkin, cooked, boiled, drained, with salt Pumpkin, cooked, boiled, drained, without salt Pumpkin, flowers, cooked, boiled, drained, with salt Pumpkin, raw Seeds, pumpkin and squash seed kernels, dried Seeds, pumpkin and squash seed kernels, roasted, with salt added Seeds, pumpkin and squash seed kernels, roasted, without salt Seeds, pumpkin and squash seeds, whole, roasted, with salt added Seeds, pumpkin and squash seeds, whole, roasted, without salt Squash, summer, all varieties, cooked, boiled, drained, with salt Squash, summer, all varieties, cooked, boiled, drained, without salt Squash, summer, all varieties, raw Squash, summer, crookneck and straightneck, canned, drained, solid, without salt Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt Squash, summer, crookneck and straightneck, frozen, unprepared Squash, summer, crookneck and straightneck, raw Squash, summer, scallop, cooked, boiled, drained, with salt Squash, summer, scallop, cooked, boiled, drained, without salt Squash, summer, scallop, raw Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt Squash, summer, zucchini, includes skin, frozen, unprepared Squash, summer, zucchini, includes skin, raw Squash, summer, zucchini, italian style, canned Squash, winter, all varieties, cooked, baked, with salt Squash, winter, all varieties, cooked, baked, without salt Squash, winter, all varieties, raw Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt Squash, winter, spaghetti, raw Squash, zucchini, baby, raw
Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, summer, zucchini, includes skin, frozen, unprepared'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.

1%
17 kcal Calories
2%
1.2 g Protein
1%
3.6 g Carbs
0%
0.1 g Fat

Very good nutrient density 49/100

How many beneficial nutrients Squash, summer, zucchini, includes skin, frozen, unprepared 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, zucchini, includes skin, frozen, unprepared come from — the split across carbs, fat & protein.

What Squash, summer, zucchini, includes skin, frozen, unprepared is a good source of

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

Manganese11%

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.

CarbohydratesAmount% DV
Total Carbohydrate3.6 g
1%
Dietary Fiber1.3 g
5%
Total Sugars1.7 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.1 g
0%
Saturated Fat0.0 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.1 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids35.0 mg—
Omega-6 Fatty Acids21.0 mg—
Protein & Amino AcidsAmount% DV
Protein1.2 g
2%
Histidine25.0 mg—
Isoleucine42.0 mg—
Leucine68.0 mg—
Lysine64.0 mg—
Methionine17.0 mg—
Phenylalanine41.0 mg—
Threonine28.0 mg—
Tryptophan10.0 mg—
Valine52.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)10.0 mcg
1%
Vitamin C5.3 mg
6%
Vitamin D0.0 mcg
0%
Vitamin E0.1 mg
1%
Vitamin K4.2 mcg
4%
Thiamin (B1)0.0 mg
4%
Riboflavin (B2)0.0 mg
3%
Niacin (B3)0.4 mg
3%
Vitamin B60.1 mg
3%
Folate (B9)10.0 mcg
3%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.3 mg
6%
MineralsAmount% DV
Calcium18.0 mg
1%
Iron0.5 mg
3%
Magnesium13.0 mg
3%
Phosphorus28.0 mg
2%
Potassium218.0 mg
5%
Sodium2.0 mg
0%
Zinc0.2 mg
2%
Copper0.1 mg
6%
Manganese0.2 mg
11%
Selenium0.2 mcg
0%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine~—
Theobromine~—
Ash0.4 g—

About Squash, summer, zucchini, includes skin, frozen, unprepared

Cucurbita is the plant genus that gives us many of the world's most familiar squashes and gourds, including pumpkins, zucchini, acorn and butternut squash, and both summer and winter varieties. Native to the Americas and among the oldest cultivated crops, these vining plants were a cornerstone of Indigenous agriculture as one of the Three Sisters alongside corn and beans. Their fruits range from tender, thin-skinned summer squash eaten young to dense, sweet, hard-shelled winter squash that stores for months, and their seeds and flowers are edible too.

Nutritionally the group is generous, offering vitamin A and carotenoids, vitamin C, potassium, and fiber while staying low in calories, and the seeds add protein and healthy fats. These squashes are roasted, steamed, pureed into soups, baked into pies, sauteed, and stuffed. Winter types deepen in sweetness as they cure after harvest. Choose firm, heavy fruits with unblemished skin, using tender summer squash within a few days and storing hard winter squash in a cool, dry place for weeks to months.

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

Frequently asked questions

How many calories are in Squash, summer, zucchini, includes skin, frozen, unprepared?

There are 17 calories in 100 g of Squash, summer, zucchini, includes skin, frozen, unprepared, or about 16 calories in 0.33 package (10 oz) (95 g).

How much protein is in Squash, summer, zucchini, includes skin, frozen, unprepared?

Squash, summer, zucchini, includes skin, frozen, unprepared contains 1.2 g of protein per 100 g.

How many carbs are in Squash, summer, zucchini, includes skin, frozen, unprepared?

Squash, summer, zucchini, includes skin, frozen, unprepared has 3.6 g of carbohydrates per 100 g.

How much fat is in Squash, summer, zucchini, includes skin, frozen, unprepared?

Squash, summer, zucchini, includes skin, frozen, unprepared provides 0.1 g of total fat per 100 g.

What is Squash, summer, zucchini, includes skin, frozen, unprepared a good source of?

Squash, summer, zucchini, includes skin, frozen, unprepared is a good source of Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related gourds

Melon balls, frozen Pickles, cucumber, sweet (includes bread and butter pickles) Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) Gourd, dishcloth (towelgourd), raw Balsam-pear (bitter gourd), leafy tips, raw Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Balsam-pear (bitter gourd), pods, raw Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt

Compare Squash, summer, zucchini, includes skin, frozen, unprepared with…