Know what’s on your plate
Winter squash
Calories & nutrition
all varieties, raw
Nutrition facts
Per 100 g% DV- Calories 34 kcal —
- Protein 0.9 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 | 16.4 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 | 24.7 g | 0.5 g |
| 4 × cup, cubes | 464 g | 158 | 4.4 g | 32.9 g | 0.6 g |
Questions about Winter squash
How many calories are in 100 g of Winter squash?
100 g of Winter squash has 34 kcal, with 1 g protein, 7.1 g carbohydrate and 0.1 g fat.
How many calories are in 1 × cup, cubes (116 g) of Winter squash?
1 × cup, cubes (116 g) of Winter squash has 39 kcal, with 1.1 g protein, 8.2 g carbohydrate and 0.2 g fat.
How many calories are in 2 × cup, cubes (232 g) of Winter squash?
2 × cup, cubes (232 g) of Winter squash has 79 kcal, with 2.2 g protein, 16.4 g carbohydrate and 0.3 g fat.
How many calories are in ½ × cup, cubes (58 g) of Winter squash?
½ × cup, cubes (58 g) of Winter squash has 20 kcal, with 0.6 g protein, 4.1 g carbohydrate and 0.1 g fat.
How many calories are in 3 × cup, cubes (348 g) of Winter squash?
3 × cup, cubes (348 g) of Winter squash has 118 kcal, with 3.3 g protein, 24.7 g carbohydrate and 0.5 g fat.
How many calories are in 4 × cup, cubes (464 g) of Winter squash?
4 × cup, cubes (464 g) of Winter squash has 158 kcal, with 4.4 g protein, 32.9 g carbohydrate and 0.6 g fat.
Source: USDA FoodData Central 170489 · per 100 g · carbohydrate per EU label, fibre excluded
