Know what’s on your plate
Summer squash
Calories & nutrition facts
all varieties, raw
Nutrition facts
Per 100 g% DV- Calories 16 kcal —
- Protein 1.2 g 2%
- Carbohydrate 2.3 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.1 g 4%
- Sugars 2.2 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 17 mg 19%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 3 µg 3%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 0.49 mg 3%
- Pantothenic acid (B5) 0.16 mg 3%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 29 µg 7%
- Vitamin B12 0 µg 0%
- Choline 6.7 mg 1%
Minerals
- Calcium 15 mg 1%
- Iron 0.35 mg 2%
- Magnesium 17 mg 4%
- Phosphorus 38 mg 3%
- Potassium 262 mg 6%
- Zinc 0.29 mg 3%
- Copper 0.05 mg 6%
- Manganese 0.18 mg 8%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 16 | 1.2 g | 2.3 g | 0.2 g |
| 1 × cup, sliced | 113 g | 18 | 1.4 g | 2.5 g | 0.2 g |
| 1 × large | 323 g | 52 | 3.9 g | 7.3 g | 0.6 g |
| 1 × medium | 196 g | 31 | 2.4 g | 4.4 g | 0.4 g |
| 1 × slice | 9.9 g | 2 | 0.1 g | 0.2 g | 0 g |
| 1 × small | 118 g | 19 | 1.4 g | 2.7 g | 0.2 g |
| 2 × cup, sliced | 226 g | 36 | 2.7 g | 5.1 g | 0.4 g |
| ½ × cup, sliced | 56.5 g | 9 | 0.7 g | 1.3 g | 0.1 g |
| 3 × cup, sliced | 339 g | 54 | 4.1 g | 7.6 g | 0.6 g |
| 4 × cup, sliced | 452 g | 72 | 5.5 g | 10 g | 0.8 g |
Similar foods
- Crookneck and straightneck summer squashraw19 kcal / 100 g
- Zucchini summer squashraw17 kcal / 100 g
- Crookneck summer squashraw19 kcal / 100 g
- Baby zucchini summer squashraw21 kcal / 100 g
- Italian style zucchini summer squashcanned29 kcal / 100 g
- Zucchini squashunpeeled, raw17 kcal / 100 g
- Zucchiniraw17 kcal / 100 g
- Courgetteraw16 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
Questions about Summer squash
How do you cook summer squash without making it soggy?
Slice it about 1 cm thick and cook in a hot frying pan with a little oil for 3–4 minutes, turning once; crowding the pan makes it steam. Salt towards the end, or the slices can release more water.
Do you need to peel summer squash before cooking it?
Usually not: the thin skin of young summer squash softens as it cooks, and you can eat it. Trim off the ends; peel only if the skin is unusually tough.
How do you choose fresh summer squash?
Choose squash that feels firm and heavy for its size, with smooth, unblemished skin and a fresh-looking stem. Smaller ones are generally tenderer, with fewer seeds.
How should you store summer squash?
Keep it dry and unwashed in the fridge’s vegetable drawer, ideally in a perforated bag, and use it within about a week. Wash just before cooking; excess moisture encourages it to spoil.
Can you freeze summer squash?
Yes, but it will be softer after thawing, so save it for soups, sauces or casseroles. Slice it, blanch for about 3 minutes in boiling water, cool quickly in iced water, drain thoroughly and freeze in portions.
What can you make with summer squash?
Fry it with garlic and herbs as a quick side, or add it to ratatouille, vegetable soup, pasta or a frittata. Grated summer squash also works in savoury fritters; squeeze out excess water before mixing the batter.
Can you eat summer squash raw?
Yes: slice or grate it into salads, or cut it into sticks for dipping. If it tastes distinctly bitter, spit it out and discard the squash rather than trying to cook the bitterness away.
Is summer squash the same as courgette?
Courgettes are one kind of summer squash; the wider term also includes types such as pattypan and yellow crookneck squash. Summer squash is harvested while its skin is still tender, unlike winter squash, which is usually allowed to mature with a harder rind.
Source: USDA FoodData Central 170487 · per 100 g · carbohydrate per EU label, fibre excluded
