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Winter squash

Winter Squash · Cucurbita maxima

Squash, winter, hubbard, cooked, boiled, mashed, without salt

Nutrition facts per 100 g · edible portion

Gourds
g
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12 forms & preparations
Squash, summer, green, zucchini, includes skin, raw Squash, summer, yellow, includes skin, raw Squash, winter, acorn, cooked, baked, with salt Squash, winter, acorn, cooked, baked, without salt Squash, winter, acorn, cooked, boiled, mashed, with salt Squash, winter, acorn, cooked, boiled, mashed, without salt Squash, winter, acorn, raw Squash, winter, hubbard, baked, with salt Squash, winter, hubbard, baked, without salt Squash, winter, hubbard, cooked, boiled, mashed, with salt Squash, winter, hubbard, cooked, boiled, mashed, without salt Squash, winter, hubbard, raw
Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, winter, hubbard, cooked, boiled, mashed, without salt'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%
30 kcal Calories
3%
1.5 g Protein
2%
6.5 g Carbs
0%
0.4 g Fat

Very good nutrient density 45/100

How many beneficial nutrients Squash, winter, hubbard, cooked, boiled, mashed, without salt 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, hubbard, cooked, boiled, mashed, without salt come from — the split across carbs, fat & protein.

What Squash, winter, hubbard, cooked, boiled, mashed, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin A (RAE)22% Dietary Fiber10%

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 Carbohydrate6.5 g
2%
Dietary Fiber2.9 g
10%
Total Sugars2.9 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.4 g
0%
Saturated Fat0.1 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.2 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids97.0 mg—
Omega-6 Fatty Acids58.0 mg—
Protein & Amino AcidsAmount% DV
Protein1.5 g
3%
Histidine28.0 mg—
Isoleucine58.0 mg—
Leucine84.0 mg—
Lysine55.0 mg—
Methionine18.0 mg—
Phenylalanine58.0 mg—
Threonine44.0 mg—
Tryptophan21.0 mg—
Valine64.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)200.0 mcg
22%
Vitamin C6.5 mg
7%
Vitamin D0.0 mcg
0%
Vitamin E0.1 mg
1%
Vitamin K1.0 mcg
1%
Thiamin (B1)0.0 mg
4%
Riboflavin (B2)0.0 mg
2%
Niacin (B3)0.3 mg
2%
Vitamin B60.1 mg
6%
Folate (B9)10.0 mcg
3%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.3 mg
6%
Choline8.7 mg
2%
MineralsAmount% DV
Calcium10.0 mg
1%
Iron0.3 mg
2%
Magnesium13.0 mg
3%
Phosphorus14.0 mg
1%
Potassium214.0 mg
5%
Sodium5.0 mg
0%
Zinc0.1 mg
1%
Copper0.0 mg
5%
Manganese0.1 mg
5%
Selenium0.3 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, hubbard, cooked, boiled, mashed, without salt

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.

Frequently asked questions

How many calories are in Squash, winter, hubbard, cooked, boiled, mashed, without salt?

There are 30 calories in 100 g of Squash, winter, hubbard, cooked, boiled, mashed, without salt, or about 71 calories in 1 cup, mashed (236 g).

How much protein is in Squash, winter, hubbard, cooked, boiled, mashed, without salt?

Squash, winter, hubbard, cooked, boiled, mashed, without salt contains 1.5 g of protein per 100 g.

How many carbs are in Squash, winter, hubbard, cooked, boiled, mashed, without salt?

Squash, winter, hubbard, cooked, boiled, mashed, without salt has 6.5 g of carbohydrates per 100 g.

How much fat is in Squash, winter, hubbard, cooked, boiled, mashed, without salt?

Squash, winter, hubbard, cooked, boiled, mashed, without salt provides 0.4 g of total fat per 100 g.

What is Squash, winter, hubbard, cooked, boiled, mashed, without salt a good source of?

Squash, winter, hubbard, cooked, boiled, mashed, without salt is an excellent source of Vitamin A (RAE) (22% DV) and a good source of Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related gourds

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