Know what’s on your plate
Squash
Calories & nutrition facts
all types, raw
Nutrition facts
Per 100 g% DV- Calories 14 kcal —
- Protein 1 g 2%
- Carbohydrate 1.6 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.5 g 5%
- Sugars 1.6 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 68.3 µg 8%
- Vitamin C 12.3 mg 14%
- Vitamin D 0 µg 0%
- Vitamin K 1.1 µg 1%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.16 mg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 28 mg 2%
- Iron 0.58 mg 3%
- Magnesium 14 mg 3%
- Phosphorus 23 mg 2%
- Potassium 350 mg 7%
- Zinc 0.21 mg 2%
- Copper 0.07 mg 8%
- Manganese 0.16 mg 7%
- Selenium 0.24 µg 0%
- Iodine 0.15 µg 0%
Similar foods
- Acorn squashraw40 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Spaghetti squashflesh without skin, raw32 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Butternut winter squashraw45 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Zucchiniraw17 kcal / 100 g
- Courgette or zucchiniflesh and skin, raw17 kcal / 100 g
- Courgetteraw16 kcal / 100 g
- Marrowraw12 kcal / 100 g
Questions about Squash
Is squash the same as pumpkin?
Pumpkin is one kind of squash, but the word “squash” also covers many other types, including courgettes and butternut squash. Pumpkin has 30 kcal per 100 g, compared with 14 kcal in squash.
How do you roast squash so it browns rather than steams?
Cut it into even chunks, remove the seeds and toss with a little oil. Spread the pieces in one layer on a hot tray and roast at 220 °C for about 25–35 minutes, turning once; crowding the tray makes them soften without browning.
Can you eat squash skin and seeds?
The skin of many edible squash softens enough to eat when roasted, though thick-skinned types are often easier to peel after cooking. Scoop out the seeds, rinse and dry them, then roast at 180 °C for 15–20 minutes until crisp.
How should you store squash?
Keep whole, hard-skinned squash in a cool, dry, well-ventilated place, not in a sealed plastic bag. Refrigerate cut squash in a covered container and use it within a few days; cooked squash can be frozen.
What can you make with squash besides soup?
Roast it for salads, mash it as a side dish, or add chunks to a curry or stew. For spaghetti squash, roast the halved squash cut-side down until tender, then scrape the flesh into strands with a fork.
Can you swap squash for courgette in a recipe?
Usually, but the texture and cooking time differ: courgette cooks quickly and releases water, while many squash types have firmer flesh and take longer to soften. For a recipe with courgette, cut squash small and cook it until tender before adding any liquid.
How does squash compare with courgette?
They are closely related, and courgette is a type of summer squash. Squash has 14 kcal per 100 g; courgettes have 18 kcal per 100 g.
Is squash a fruit or a vegetable?
Botanically, squash is a fruit because it develops from a flower and contains seeds. In cooking, you’ll usually treat it as a vegetable.
Source: ANSES–Ciqual (France) 20139 · per 100 g · carbohydrate per EU label, fibre excluded
