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Winter squash

Winter Squash · Cucurbita maxima

Squash, winter, hubbard, raw

Nutrition facts per 100 g · edible portion

Gourds
g
Compare
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, 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%
40 kcal Calories
4%
2.0 g Protein
3%
8.7 g Carbs
1%
0.5 g Fat

Very good nutrient density 43/100

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

What Squash, winter, hubbard, raw is a good source of

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

Dietary Fiber14% Vitamin C12%

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 Carbohydrate8.7 g
3%
Dietary Fiber3.9 g
14%
Total Sugars4.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.5 g
1%
Saturated Fat0.1 g
1%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.2 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids131.0 mg—
Omega-6 Fatty Acids79.0 mg—
Protein & Amino AcidsAmount% DV
Protein2.0 g
4%
Histidine37.0 mg—
Isoleucine78.0 mg—
Leucine114.0 mg—
Lysine74.0 mg—
Methionine25.0 mg—
Phenylalanine78.0 mg—
Threonine60.0 mg—
Tryptophan28.0 mg—
Valine86.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)68.0 mcg
8%
Vitamin C11.0 mg
12%
Vitamin D0.0 mcg
0%
Vitamin E0.2 mg
1%
Vitamin K1.3 mcg
1%
Thiamin (B1)0.1 mg
6%
Riboflavin (B2)0.0 mg
3%
Niacin (B3)0.5 mg
3%
Vitamin B60.2 mg
9%
Folate (B9)16.0 mcg
4%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.4 mg
8%
Choline11.8 mg
2%
MineralsAmount% DV
Calcium14.0 mg
1%
Iron0.4 mg
2%
Magnesium19.0 mg
5%
Phosphorus21.0 mg
2%
Potassium320.0 mg
7%
Sodium7.0 mg
0%
Zinc0.1 mg
1%
Copper0.1 mg
7%
Manganese0.2 mg
8%
Selenium0.5 mcg
1%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash0.8 g—

About Squash, winter, hubbard, 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.

Frequently asked questions

How many calories are in Squash, winter, hubbard, raw?

There are 40 calories in 100 g of Squash, winter, hubbard, raw, or about 46 calories in 1 cup, cubes (116 g).

How much protein is in Squash, winter, hubbard, raw?

Squash, winter, hubbard, raw contains 2.0 g of protein per 100 g.

How many carbs are in Squash, winter, hubbard, raw?

Squash, winter, hubbard, raw has 8.7 g of carbohydrates per 100 g.

How much fat is in Squash, winter, hubbard, raw?

Squash, winter, hubbard, raw provides 0.5 g of total fat per 100 g.

What is Squash, winter, hubbard, raw a good source of?

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

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