Know what’s on your plate
Red kuri squash
Calories & nutrition facts
flesh without skin, raw
Nutrition facts
Per 100 g% DV- Calories 22 kcal —
- Protein 1 g 2%
- Carbohydrate 3.1 g 1%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 1.7 g —
- Sodium 29.7 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 9.9 mg 11%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.05 mg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 18.5 mg 1%
- Iron 0.38 mg 2%
- Magnesium 7.1 mg 2%
- Phosphorus 31.6 mg 3%
- Potassium 342 mg 7%
- Zinc 0.11 mg 1%
- Copper 0.03 mg 3%
- Manganese 0.04 mg 2%
- Iodine 0.43 µg 0%
Similar foods
- Pumpkinraw26 kcal / 100 g
- Sweet green hokkaido squashflesh without skin, raw56 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Spaghetti squashflesh without skin, raw32 kcal / 100 g
- Hokkaido pumpkinraw30 kcal / 100 g
- Cabotian pumpkinsquash, peeled, seedless, raw41 kcal / 100 g
- Butternut squash fleshwithout skin, boiled28 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Melonnette jaspée from Vendée squashflesh without skin, raw31 kcal / 100 g
Questions about Red kuri squash
Do you need to peel red kuri squash?
Usually not: its thin skin softens as it cooks and is fine to eat. Scrub it well, then remove the stalk and seeds; peel it only if you want an especially smooth soup or purée.
How do you roast red kuri squash?
Halve it and scoop out the seeds, then cut it into wedges. Toss with a little oil and roast at 200 °C for about 25–35 minutes, turning once, until browned at the edges and easily pierced with a knife.
Can you eat red kuri squash seeds?
Yes. Rinse away the strands, dry the seeds, toss them with a little oil and salt, then roast at 160 °C for 15–20 minutes, stirring once, until crisp.
How should you store a whole red kuri squash?
Keep an uncut squash in a cool, dry, well-ventilated place, away from direct sunlight; don’t refrigerate it. Once cut, wrap the pieces or put them in a sealed container and refrigerate, using them within about five days.
What flavours go well with red kuri squash?
Its sweet, chestnut-like flesh works well with sage, thyme, garlic, chilli, nutmeg and warming spices such as cumin. Try it in soup with ginger, roast it with sage, or add cubes to a lentil or chickpea curry.
Can you use red kuri squash instead of butternut squash?
Yes: use it in the same amount in soups, curries and roasted dishes. Red kuri’s skin is usually tender enough to leave on, while butternut is commonly peeled; red kuri also cooks to a drier, chestnut-like texture.
How does red kuri squash compare with pumpkin?
They are close nutritionally: per 100 g, red kuri has 22 kcal and pumpkin has 24 kcal; red kuri has 1.7 g of fibre and pumpkin 1 g. Red kuri is typically denser and sweeter, with a chestnut-like flavour.
Is red kuri squash the same as Hokkaido pumpkin?
The names are often used for the same Japanese squash, especially for the small, red-orange, teardrop-shaped type. Red kuri is a winter squash in the species Cucurbita maxima, rather than a separate kind of pumpkin.
Source: ANSES–Ciqual (France) 20132 · per 100 g · carbohydrate per EU label, fibre excluded
