Know what’s on your plate
Winter squash
Calories & nutrition facts
all varieties, raw
Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 1 g 2%
- Carbohydrate 7.1 g 3%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.5 g 5%
- Sugars 2.2 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 68 µg 8%
- Vitamin C 12.3 mg 14%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- 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%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
- Choline 10 mg 2%
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 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 34 | 1 g | 7.1 g | 0.1 g |
| 1 × cup, cubes | 116 g | 39 | 1.1 g | 8.2 g | 0.2 g |
| 2 × cup, cubes | 232 g | 79 | 2.2 g | 16 g | 0.3 g |
| ½ × cup, cubes | 58 g | 20 | 0.6 g | 4.1 g | 0.1 g |
| 3 × cup, cubes | 348 g | 118 | 3.3 g | 25 g | 0.5 g |
| 4 × cup, cubes | 464 g | 158 | 4.4 g | 33 g | 0.6 g |
Similar foods
- Butternut winter squashraw45 kcal / 100 g
- Acorn winter squashraw40 kcal / 100 g
- Spaghetti winter squashraw31 kcal / 100 g
- Hubbard winter squashraw40 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Summer squashall varieties, raw16 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Acorn squashraw40 kcal / 100 g
Questions about Winter squash
How do you roast winter squash so it browns rather than turns soggy?
Cut it into evenly sized chunks, toss with a little oil and spread them out on a baking tray. Roast at 200°C for about 25–35 minutes, turning once, until tender and browned at the edges.
Do you need to peel winter squash before cooking it?
Not always: the skin of delicata and some small squash softens enough to eat, while the thick skin of many larger types is usually best removed. For an awkwardly shaped squash, roast it in halves first; the softened flesh is easier to scoop out.
How can you tell whether a winter squash is ripe?
Choose one that feels heavy for its size, has a firm, unbroken rind and still has a dry, firm stem. A rind that resists a gentle press with your fingernail is a useful sign of maturity.
How should you store winter squash once it has been cut?
Wrap the cut surface or put the pieces in a covered container and refrigerate; use them within about five days. Keep whole squash in a cool, dry, well-ventilated place, away from dampness.
Can you eat winter squash seeds, and how do you roast them?
Yes. Rinse away the stringy flesh, dry the seeds well, then toss with a little oil and roast at 160°C for about 15–20 minutes, stirring once, until crisp.
What dishes go well with winter squash?
Roasted squash works in risotto, pasta, salads and grain bowls; it also makes a smooth soup with stock, onion and warming spices. Sage, thyme, chilli, garlic and a squeeze of lemon all complement its sweet, earthy flavour.
Is winter squash the same as pumpkin?
Pumpkin is one kind of winter squash, but the name winter squash covers many other types, such as acorn, butternut and Hubbard. Their flesh and sweetness differ, so a recipe may need a little more or less cooking time when you swap one for another.
Source: USDA FoodData Central 170489 · per 100 g · carbohydrate per EU label, fibre excluded
