Nutrients, Calories, Benefits of Squash

Published on: 01/06/2022

Calories in Squash

Squash contains 19 kCal calories per 100g serving. The reference value of daily consumption of Squash for adults is 19 kCal.

The following foods have approximately equal amount of calories:

Beans, canned, liquid-free contents (20kCal)
Beans, canned, without salt, contents without liquid (20kCal)
Beans, green, canned, liquid-free contents (21kCal)
Pinto beans (variegated), ripe sprouted seeds, boiled, with salt (20kCal)
Mash (mung beans), sprouted, boiled, without salt (21kCal)
Mash (mung beans) sprouted seeds, boiled, with salt (19kCal)
Tomato juice (18kCal)
Cranberry juice cocktail, bottled, low-calorie, with calcium, saccharin and corn sweetener (19kCal)
Cranberry-apple juice-drink, low-calorie, with ext. vitamin C (19kCal)
Carbonated drink, with reduced content. sugar, cola, with caffeine and sweeteners (20kCal)

Carbohydrates in Squash

Squash have 4.1 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Squash for adults is 4.1 g. 4.1 g of carbohydrates are equal to 16.4 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Squash

Squash contains 0.6 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Squash

Squash contains 0.1 g fats per 100g serving. 0.1 g of fats are equal to 0.8 calories (kCal).

Vitamins and other nutrients in Squash

Nutrient	Content	Reference
Calories	19kCal	19kCal
Proteins	0.6g	1g
Fats	0.1g	0g
Carbohydrates	4.1g	4g
Organic acids	0.1g	0g
Dietary fiber	1.3g	1g
Water	92g	92g
Ash	0.8g	1g
Vitamin A, RE	11mcg	11mcg
beta Carotene	0.13mg	0mg
Vitamin B1, thiamine	0.03mg	0mg
Vitamin B2, riboflavin	0.04mg	0mg
Vitamin B4, choline	7.3mg	7mg
Vitamin B5, pantothenic	0.102mg	0mg
Vitamin B6, pyridoxine	0.109mg	0mg
Vitamin B9, folate	30mcg	30mcg
Vitamin C, ascorbic	23mg	23mg
Vitamin E, alpha tocopherol, TE	0.13mg	0mg
Vitamin K, phylloquinone	3.3mcg	3mcg
Vitamin PP, NE	0.25mg	0mg
Potassium, K	203mg	203mg
Calcium, Ca	13mg	13mg
Silicon, Si	29mg	29mg
Magnesium, Mg	26mg	26mg
Sodium, Na	14mg	14mg
Sera, S	12mg	12mg
Phosphorus, P	12mg	12mg
Bohr, B	19.7mcg	20mcg
Vanadium, V	6.4mcg	6mcg
Iron, Fe	0.4mg	0mg
Iodine, I	0.02mcg	0mcg
Cobalt, Co	1mcg	1mcg
Manganese, Mn	0.157mg	0mg
Copper, Cu	102mcg	102mcg
Nickel, Ni	1.1mcg	1mcg
Rubidium, Rb	5.6mcg	6mcg
Selenium, Se	0.2mcg	0mcg
Zinc, Zn	0.29mg	0mg
Mono- and disaccharides (sugars)	4.1g	4g
Saturated fatty acids	0.041g	0g
Omega-3 fatty acids	0.052g	0g
Omega-6 fatty acids	0.031g	0g

Nutrition Facts About Squash

Nutritional Benefits of Peeled Summer Squash: Recipes and Tips

The Nutritional Benefits of Peeled Summer Squash

Summer squash is a versatile and nutritious vegetable that can be enjoyed in a variety of dishes. When peeled, summer squash offers a range of health benefits that make it a great addition to any diet.

Rich in Vitamins and Minerals

Peeling summer squash reveals a vibrant flesh that is rich in essential vitamins and minerals. It is a great source of vitamin C, vitamin A, potassium, and fiber, all of which are important for overall health and well-being.

Low in Calories

One of the key benefits of peeled summer squash is its low calorie content. This makes it a great option for those looking to maintain or lose weight while still enjoying delicious and nutritious food.

High in Antioxidants

Summer squash contains antioxidants such as beta-carotene and lutein, which help protect the body from damage caused by free radicals. These antioxidants can help reduce the risk of chronic diseases and promote overall health.

Versatile in Cooking

Peeled summer squash can be used in a variety of dishes, from salads to stir-fries to soups. Its mild flavor and tender texture make it a versatile ingredient that can be enjoyed in both savory and sweet dishes.

Recipes Using Peeled Summer Squash

Try incorporating peeled summer squash into your meals with recipes like summer squash noodles with pesto, grilled summer squash skewers, or summer squash fritters. These dishes are not only delicious but also packed with nutrients to support your health.

The Ultimate Guide to Peeled Summer Squash: Nutrition, Recipes, and More

The Nutritional Benefits of Peeled Summer Squash

Summer squash is a versatile and nutritious vegetable that can be enjoyed in a variety of dishes. When peeled, summer squash offers several health benefits that make it a great addition to your diet.

Rich in Vitamins and Minerals

Peeled summer squash is a good source of vitamins A, C, and K, as well as minerals like potassium and magnesium. These nutrients are essential for maintaining overall health and supporting various bodily functions.

Low in Calories and High in Fiber

One of the key advantages of peeled summer squash is its low calorie content and high fiber content. This makes it a great option for those looking to manage their weight or improve their digestion.

Antioxidant Properties

Summer squash contains antioxidants like beta-carotene and lutein, which help protect cells from damage caused by free radicals. These antioxidants have been linked to a reduced risk of chronic diseases.

Versatile Cooking Ingredient

Peeled summer squash can be used in a variety of dishes, including salads, stir-fries, and soups. Its mild flavor and tender texture make it a versatile ingredient that can enhance the nutritional value of your meals.

Try This Delicious Recipe

One popular way to enjoy peeled summer squash is by making zucchini noodles. Simply use a spiralizer to create long, thin strips of squash, then sauté them with garlic, olive oil, and your favorite herbs for a healthy and delicious pasta alternative.

Nutritional Benefits of Peeled Summer Squash: A Guide to Healthy Eating

The Nutritional Benefits of Peeled Summer Squash

Summer squash is a versatile and nutritious vegetable that can be enjoyed in a variety of ways. When peeled, summer squash offers a range of health benefits that make it a valuable addition to any diet.

Rich in Vitamins and Minerals

Peeled summer squash is a great source of essential vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. These nutrients are important for maintaining overall health and supporting various bodily functions.

Low in Calories and High in Fiber

Peeling summer squash reduces its calorie content while retaining its fiber content. This makes it a great choice for those looking to manage their weight or improve their digestive health.

Antioxidant Properties

Summer squash contains antioxidants such as beta-carotene and lutein, which help protect cells from damage caused by free radicals. These antioxidants may also have anti-inflammatory effects in the body.

Supports Heart Health

The combination of vitamins, minerals, and antioxidants in peeled summer squash can contribute to heart health by reducing inflammation, lowering blood pressure, and supporting healthy cholesterol levels.

Delicious Ways to Enjoy Peeled Summer Squash

There are countless ways to incorporate peeled summer squash into your meals. You can sauté it with garlic and herbs, add it to salads, or use it as a low-carb pasta alternative. Get creative in the kitchen and reap the nutritional benefits of this versatile vegetable!