Know what’s on your plate

Crookneck and straightneck summer squash

Calories & nutrition facts

raw

calorieskcal per 100 g

Protein1 g

Carbs2.9 g

Fat0.3 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 19 kcal —
Protein 1 g 2%
Carbohydrate 2.9 g 1%
Fat 0.3 g 0%
Saturated fat 0.1 g 0%
Fibre 1 g 4%
Sugars 2.9 g —
Sodium 2 mg 0%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 8 µg 1%
Vitamin C 19.3 mg 21%
Vitamin D 0 µg 0%
Vitamin E 0.13 mg 1%
Vitamin K 3.2 µg 3%
Thiamin (B1) 0.05 mg 4%
Riboflavin (B2) 0.04 mg 3%
Niacin (B3) 0.45 mg 3%
Pantothenic acid (B5) 0.16 mg 3%
Vitamin B6 0.1 mg 6%
Folate (B9) 19 µg 5%
Vitamin B12 0 µg 0%
Choline 7.1 mg 1%

Minerals

Calcium 21 mg 2%
Iron 0.44 mg 2%
Magnesium 20 mg 5%
Phosphorus 32 mg 3%
Potassium 222 mg 5%
Zinc 0.29 mg 3%
Copper 0.09 mg 10%
Manganese 0.17 mg 7%
Selenium 0.2 µg 0%

Calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat
100 g	100 g	19	1 g	2.9 g	0.3 g
1 × cup sliced	127 g	24	1.3 g	3.7 g	0.3 g
2 × cup sliced	254 g	48	2.6 g	7.3 g	0.7 g
½ × cup sliced	63.5 g	12	0.6 g	1.8 g	0.2 g
3 × cup sliced	381 g	72	3.8 g	11 g	1 g
4 × cup sliced	508 g	97	5.1 g	15 g	1.4 g

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Questions about Crookneck and straightneck summer squash

Do you need to peel crookneck and straightneck squash?

No: the skin is tender enough to eat, especially on small, firm squash. Wash it, trim off the ends and slice or halve it; peel only if the skin is tough or blemished.

How do you cook crookneck and straightneck squash without it going soggy?

Cut it into even slices and cook quickly over high heat: sauté for about 5–7 minutes, stirring occasionally, or roast at 220 °C for 15–20 minutes in a single layer. Salt near the end, since salting early draws out water.

How do you choose good crookneck and straightneck squash?

Choose squash that feel firm and heavy for their size, with smooth, unmarked skin and a fresh-looking stem. Smaller fruits are usually more tender; very large ones can have watery flesh and bigger seeds.

How should you store summer squash, and can you freeze it?

Keep it unwashed in a loose bag in the fridge’s vegetable drawer and use it within about a week. To freeze, slice and blanch for 2–3 minutes, cool quickly in ice water, drain well and freeze; thawed slices are best cooked rather than served raw.

What dishes can you make with crookneck or straightneck squash?

Use it in ratatouille, vegetable curry, pasta sauces or a savoury tart, or grill thick slices alongside other vegetables. Its mild flavour also works well sautéed with garlic and herbs, then finished with lemon.

Can you use crookneck squash instead of courgette?

Yes. Use it in the same quantity in most cooked recipes, including fritters, soups and bakes; its texture and mild flavour are very similar. If the squash is large, remove the seedy centre before grating or stuffing.

Are crookneck and straightneck squash the same as winter squash?

They are summer squash, picked while the skin is still tender, and are usually cooked without peeling. Winter squash such as butternut has a harder rind, stores for longer and needs a longer cooking time.

Can you eat crookneck and straightneck squash raw?

Yes. Slice or ribbon young, firm squash into salads, or grate it into slaw. Discard any squash that tastes distinctly bitter, rather than trying to mask the flavour.

What is a typical portion of crookneck or straightneck squash?

A serving of sliced squash is about 125 g, roughly a generous handful. That portion provides 19.3 mg of vitamin C.

Source: USDA FoodData Central 168464 · per 100 g · carbohydrate per EU label, fibre excluded