Summer squash, raw

USDA name: Squash, summer, all varieties, raw

31 calories in 1 medium (196 g). Per 100 g, protein: 1.2 g, carbohydrates: 3.4 g, fat: 0.18 g.

Serving
1
= 196 g
31KCAL

Summer squash, raw, 1 medium

31 calories

Protein
2.4 g
Carbs
6.6 g
Fat
0.35 g
Fiber
2.2 g
Sugars
4.3 g

Nutrition Facts

Serving size1 medium (196 g)
Amount per serving
Calories31
% Daily Value*
Total Fat 0.35 g0%
Saturated Fat 0.086 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 3.9 mg0%
Total Carbohydrate 6.6 g2%
Dietary Fiber 2.2 g8%
Total Sugars 4.3 g
Protein 2.4 g
Vitamin D 0 mcg0%
Calcium 29.4 mg2%
Iron 0.69 mg4%
Potassium 514 mg11%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin C37% 33.3 mg
  • Vitamin B625% 0.43 mg
  • Riboflavin (B2)21% 0.28 mg
  • Folate14% 56.8 µg
  • Thiamin (B1)8% 0.094 mg
  • Pantothenic acid (B5)6% 0.3 mg
  • Niacin (B3)6% 0.95 mg
  • Vitamin K5% 5.9 µg
  • Choline2% 13.1 mg
  • Vitamin A2% 19.6 µg
  • Vitamin E2% 0.24 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese15% 0.34 mg
  • Copper11% 0.1 mg
  • Potassium11% 514 mg
  • Magnesium8% 33.3 mg
  • Phosphorus6% 74.5 mg
  • Zinc5% 0.57 mg
  • Iron4% 0.69 mg
  • Calcium2% 29.4 mg
  • Selenium1% 0.39 µg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Aspartic acid0.28 g
  • Glutamic acid0.25 g
  • Leucine•0.14 g
  • Lysine•0.13 g
  • Alanine0.12 g
  • Valine•0.1 g
  • Arginine0.098 g
  • Serine0.094 g
  • Glycine0.086 g
  • Isoleucine•0.082 g
  • Phenylalanine•0.08 g
  • Proline0.073 g
  • Tyrosine0.061 g
  • Threonine•0.055 g
  • Histidine•0.049 g
  • Methionine•0.033 g
  • Cystine0.024 g
  • Tryptophan•0.022 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sodium

    Lower than 92%

    Same value as 25 of 900 other records.

    leastmost

  • Calories

    Lower than 91%

    Same value as 16 of 893 other records.

    leastmost

  • Fiber

    Lower than 88%

    Same value as 15 of 799 other records.

    leastmost

  • Carbohydrates

    Lower than 88%

    Same value as 1 of 893 other records.

    leastmost

  • Iron

    Lower than 84%

    Same value as 6 of 901 other records.

    leastmost

  • Calcium

    Lower than 72%

    Same value as 23 of 901 other records.

    leastmost

Questions

How many calories are in summer squash, raw?
1 medium (196 g): 31 calories; protein: 2.4 g, carbohydrates: 6.6 g, fat: 0.35 g.
How much protein is in summer squash, raw?
1.2 g per 100 g. Its estimated share of calories is 30%, using 4 kcal per gram of protein.
How many net carbs are in summer squash, raw?
2.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 93 reported nutrients, per 100 g+
Water94.6 g
Energy16 kcal
Energy69 kj
Protein1.2 g
Total lipid (fat)0.18 g
Ash0.62 g
Carbohydrate, by difference3.4 g
Fiber, total dietary1.1 g
Total Sugars2.2 g
Sucrose0.03 g
Glucose0.75 g
Fructose0.95 g
Calcium, Ca15 mg
Iron, Fe0.35 mg
Magnesium, Mg17 mg
Phosphorus, P38 mg
Potassium, K262 mg
Sodium, Na2 mg
Zinc, Zn0.29 mg
Copper, Cu0.051 mg
Manganese, Mn0.17 mg
Selenium, Se0.2 µg
Vitamin C, total ascorbic acid17 mg
Thiamin0.048 mg
Riboflavin0.14 mg
Niacin0.49 mg
Pantothenic acid0.15 mg
Vitamin B-60.22 mg
Folate, total29 µg
Folic acid0 µg
Folate, food29 µg
Folate, DFE29 µg
Choline, total6.7 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE10 µg
Retinol0 µg
Carotene, beta120 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU200 iu
Lycopene0 µg
Lutein + zeaxanthin2,125 µg
Vitamin E (alpha-tocopherol)0.12 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)3 µg
Fatty acids, total saturated0.044 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.001 g
SFA 14:00.001 g
SFA 16:00.038 g
SFA 18:00.004 g
Fatty acids, total monounsaturated0.016 g
MUFA 16:10.001 g
MUFA 18:10.014 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.089 g
PUFA 18:20.033 g
PUFA 18:30.056 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.011 g
Threonine0.028 g
Isoleucine0.042 g
Leucine0.069 g
Lysine0.065 g
Methionine0.017 g
Cystine0.012 g
Phenylalanine0.041 g
Tyrosine0.031 g
Valine0.053 g
Arginine0.05 g
Histidine0.025 g
Alanine0.062 g
Aspartic acid0.14 g
Glutamic acid0.13 g
Glycine0.044 g
Proline0.037 g
Serine0.048 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170487, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.