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Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Squash, winter, all varieties, raw

Nutrition facts per 100 g · edible portion

Gourds
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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, winter, all varieties, 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.

2%
34 kcal Calories
2%
1.0 g Protein
3%
8.6 g Carbs
0%
0.1 g Fat

Very good nutrient density 44/100

How many beneficial nutrients Squash, winter, all varieties, 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, winter, all varieties, raw come from — the split across carbs, fat & protein.

What Squash, winter, all varieties, raw is a good source of

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

Vitamin C14%

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 Carbohydrate8.6 g
3%
Dietary Fiber1.5 g
5%
Total Sugars2.2 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
Protein1.0 g
2%
Histidine27.0 mg—
Isoleucine57.0 mg—
Leucine82.0 mg—
Lysine53.0 mg—
Methionine18.0 mg—
Phenylalanine57.0 mg—
Threonine43.0 mg—
Tryptophan21.0 mg—
Valine62.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)68.0 mcg
8%
Vitamin C12.3 mg
14%
Vitamin D0.0 mcg
0%
Vitamin E0.1 mg
1%
Vitamin K1.1 mcg
1%
Thiamin (B1)0.0 mg
3%
Riboflavin (B2)0.1 mg
5%
Niacin (B3)0.5 mg
3%
Vitamin B60.2 mg
9%
Folate (B9)24.0 mcg
6%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.2 mg
4%
Choline10.0 mg
2%
MineralsAmount% DV
Calcium28.0 mg
2%
Iron0.6 mg
3%
Magnesium14.0 mg
3%
Phosphorus23.0 mg
2%
Potassium350.0 mg
7%
Sodium4.0 mg
0%
Zinc0.2 mg
2%
Copper0.1 mg
8%
Manganese0.2 mg
7%
Selenium0.4 mcg
1%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash0.6 g—

About Squash, winter, all varieties, raw

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, winter, all varieties, raw?

There are 34 calories in 100 g of Squash, winter, all varieties, raw, or about 39 calories in 1 cup, cubes (116 g).

How much protein is in Squash, winter, all varieties, raw?

Squash, winter, all varieties, raw contains 1.0 g of protein per 100 g.

How many carbs are in Squash, winter, all varieties, raw?

Squash, winter, all varieties, raw has 8.6 g of carbohydrates per 100 g.

How much fat is in Squash, winter, all varieties, raw?

Squash, winter, all varieties, raw provides 0.1 g of total fat per 100 g.

What is Squash, winter, all varieties, raw a good source of?

Squash, winter, all varieties, raw is a good source of Vitamin C (per 100 g). Daily Values are based on a 2,000-calorie diet.

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