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Raw Winter Squash
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Raw Winter Squash

Squash, winter, all varieties, raw
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Nutrition Facts
Serving Size
1 cup, cubes (116g)
Calories39
% Daily Value *
Total Fat 0.15g0%
Saturated Fat 0.03g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 4.6mg0%
Total Carbohydrate 10g4%
Dietary Fiber 1.7g6%
Total Sugars 2.6g5%
Includes --g Added Sugars--%
Protein 1.1g2%
Vitamin C 14.3mg16%
Vitamin D 0mcg0%
Iron 0.67mg4%
Calcium 32.5mg2%
Potassium 406mg9%
Phosphorus 26.7mg2%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -7.89
  • Inflammation Score -601
  • Amino Acid Score 4%
  • Potassium/Sodium 88.26
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 39 calories in Raw Winter Squash coming from 10% protein, 87% carbs, 3% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Raw Winter Squash. This food consists of 90.3% water, 1% protein, 8.6% carbs, 0.1% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight116g
Calories (kcal) 39 2%
Fat 0.15g 0%
Protein 1.1g 2%
Carbohydrate 10g 4%
Sugars 2.6g 5%
Fiber 1.7g 6%
Cholesterol 0mg 0%
Saturated Fats 0.03g 0%
Net-Carbs 8.2g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight116g
Calcium 32.5mg 2%
Iron, Fe 0.67mg 4%
Potassium, K 406mg 9%
Magnesium 16.2mg 4%
Phosphorus, P 26.7mg 2%
Sodium 4.6mg 0%
Zinc, Zn 0.24mg 2%
Copper, Cu 0.08mg 9%
Manganese 0.19mg 8%
Selenium, Se 0.46mcg 1%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight116g
Vitamin A, RAE 78.9mcg 9%
Vitamin C 14.3mg 16%
Thiamin (B1) 0.03mg 3%
Riboflavin (B2) 0.07mg 6%
Niacin (B3) 0.58mg 4%
Vitamin B5 (PA) 0.22mg 4%
Vitamin B6 0.18mg 11%
Biotin --mcg
Folate (B9) 27.8mcg 7%
Folic acid 0mcg 0%
Food Folate 27.8mcg 7%
Folate DFE 27.8mcg 7%
Choline 11.6mg 2%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 951.2mcg 9%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 1585.7IU
Lycopene 0mcg
Lut + Zeaxanthin 44.1mcg
Vitamin E 0.14mg 1%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 1.3mcg 1%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight116g
Water 104.1g
Ash 0.66g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -7.89
Carbs & Sugars
-- = missing data %DV
Weight116g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight116g
Total Monounsaturated 0.012g
Total Polyunsaturated 0.065g
Omega 3s 0.041g 3%
Omega 6s 0.024g 0%
Omega 3 to Omega 6 Ratio 1.67
Omega 6 to Omega 3 Ratio 0.6
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0.001g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.001g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.028g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.002g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0.001g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.012g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.024g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.041g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight116g
Essential Amino Acids
Histidine 31mg 4%
Isoleucine 66mg 5%
Leucine 95mg 3%
Lysine 61mg 3%
Methionine 21mg 3%
Phenylalanine 66mg 8%
Threonine 50mg 5%
Tryptophan 24mg 9%
Valine 72mg 4%
Conditionally Essential Amino Acids
Arginine 94mg
Cystine 15mg 5%
Glycine 61mg
Proline 60mg
Tyrosine 57mg 6%
Non-Essential Amino Acids
Alanine 71mg
Aspartic acid 181mg
Betaine --mg
Glutamic acid 295mg
Hydroxyproline --mg
Serine 66mg
Data Source
Raw Winter Squash
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.