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Cooked Winter Squash
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Cooked Winter Squash

Squash Winter All Varieties Cooked Baked Without Salt
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Nutrition Facts
Serving Size
1 cup, cubes (205g)
% Daily Value *
Total Fat 0.72g1%
Saturated Fat 0.15g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 2.1mg0%
Total Carbohydrate 18.1g7%
Dietary Fiber 5.7g21%
Total Sugars 6.8g14%
Includes --g Added Sugars--%
Protein 1.8g4%
Vitamin C 19.7mg22%
Vitamin D 0mcg0%
Iron 0.9mg5%
Calcium 45.1mg3%
Potassium 494.1mg11%
Phosphorus 38.9mg3%
*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
Quick Stats
  • Calories 76 4% DV
  • Protein 1.8g 4% DV
  • Carbs 18g 7% DV
  • Fat 0.72g 1% DV
  • Fiber 5.7g 21% DV
  • Sugar 6.8g 14% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 76 calories in Cooked Winter Squash coming from 10% protein, 83% carbs, 7% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Cooked Winter Squash. This food consists of 89.84% water, 0.9% protein, 8.91% carbs, 0.35% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
-- = missing data %DV
Calories 76 4%
Fat 0.72g 1%
Protein 1.8g 4%
Carbohydrate 18.1g 7%
Sugars 6.8g 14%
Fiber 5.7g 21%
Cholesterol 0mg 0%
Saturated Fats 0.15g 1%
Net-Carbs 12.4g
Trans Fatty Acids 0g
-- = missing data %DV
Calcium 45.1mg 3%
Iron, Fe 0.9mg 5%
Potassium, K 494.1mg 11%
Magnesium 26.7mg 6%
Phosphorus, P 38.9mg 3%
Sodium 2.1mg 0%
Zinc, Zn 0.45mg 4%
Copper, Cu 0.17mg 19%
Manganese 0.38mg 17%
Selenium, Se 0.82mcg 1%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
-- = missing data %DV
Vitamin A, RAE 535.1mcg 59%
Vitamin C 19.7mg 22%
Thiamin (B1) 0.03mg 3%
Riboflavin (B2) 0.14mg 11%
Niacin (B3) 1mg 6%
Vitamin B5 (PA) 0.48mg 10%
Vitamin B6 0.33mg 19%
Biotin --mcg
Folate (B9) 41mcg 10%
Folic acid 0mcg 0%
Food Folate 41mcg 10%
Folate DFE 41mcg 10%
Choline 21.7mg 4%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 5725.7mcg 53%
Carotene, alpha 1398.1mcg 6%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 10707.2IU
Lycopene 0mcg
Lut + Zeaxanthin 2900.7mcg
Vitamin E 0.25mg 2%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 9mcg 8%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
-- = missing data
Water 182.9g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -9.38
Carbs & Sugars
-- = missing data %DV
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
-- = missing data %AI
Total Monounsaturated 0.053g
Total Polyunsaturated 0.301g
Omega 3s 0.189g 12%
Omega 6s 0.113g 1%
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) 0.004g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.002g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.127g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.014g
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) 0.004g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.049g
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) 0.113g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.189g
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
Essential Amino Acids
Histidine 35mg 5%
Isoleucine 72mg 5%
Leucine 102mg 4%
Lysine 68mg 3%
Methionine 23mg 3%
Phenylalanine 72mg 8%
Threonine 55mg 5%
Tryptophan 27mg 10%
Valine 78mg 4%
Conditionally Essential Amino Acids
Arginine 100mg
Cystine 16mg 6%
Glycine 68mg
Proline 66mg
Tyrosine 61mg 7%
Non-Essential Amino Acids
Alanine 76mg
Aspartic acid 195mg
Betaine 0.41mg
Glutamic acid 318mg
Hydroxyproline --mg
Serine 72mg
Data Source
Cooked Winter Squash
USDA Food Data Central Standard Release (Common)