Winter squash, raw

USDA name: Squash, winter, all varieties, raw

39 calories in 1 cup, cubes (116 g). Per 100 g, protein: 0.95 g, carbohydrates: 8.6 g, fat: 0.13 g.

Serving
1
= 116 g
39KCAL

Winter squash, raw, 1 cup, cubes

39 calories

Protein
1.1 g
Carbs
10 g
Fat
0.15 g
Fiber
1.7 g
Sugars
2.6 g

Nutrition Facts

Serving size1 cup, cubes (116 g)
Amount per serving
Calories39
% Daily Value*
Total Fat 0.15 g0%
Saturated Fat 0.031 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 4.6 mg0%
Total Carbohydrate 10 g4%
Dietary Fiber 1.7 g6%
Total Sugars 2.6 g
Protein 1.1 g
Vitamin D 0 mcg0%
Calcium 32.5 mg2%
Iron 0.67 mg4%
Potassium 406 mg9%

* 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 C16% 14.3 mg
  • Vitamin B611% 0.18 mg
  • Vitamin A9% 78.9 µg
  • Folate7% 27.8 µg
  • Riboflavin (B2)6% 0.072 mg
  • Pantothenic acid (B5)4% 0.22 mg
  • Niacin (B3)4% 0.58 mg
  • Thiamin (B1)3% 0.035 mg
  • Choline2% 11.6 mg
  • Vitamin K1% 1.3 µg
  • Vitamin E1% 0.14 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper9% 0.082 mg
  • Potassium9% 406 mg
  • Manganese8% 0.19 mg
  • Magnesium4% 16.2 mg
  • Iron4% 0.67 mg
  • Calcium2% 32.5 mg
  • Zinc2% 0.24 mg
  • Phosphorus2% 26.7 mg
  • Selenium1% 0.46 µg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.29 g
  • Aspartic acid0.18 g
  • Leucine•0.095 g
  • Arginine0.094 g
  • Valine•0.072 g
  • Alanine0.071 g
  • Isoleucine•0.066 g
  • Phenylalanine•0.066 g
  • Serine0.066 g
  • Glycine0.061 g
  • Lysine•0.061 g
  • Proline0.06 g
  • Tyrosine0.057 g
  • Threonine•0.05 g
  • Histidine•0.031 g
  • Tryptophan•0.024 g
  • Methionine•0.021 g
  • Cystine0.015 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 84%

    Same value as 35 of 900 other records.

    leastmost

  • Total fat

    Lower than 80%

    Same value as 15 of 893 other records.

    leastmost

  • Protein

    Lower than 80%

    Same value as 8 of 901 other records.

    leastmost

  • Fiber

    Lower than 76%

    Same value as 27 of 799 other records.

    leastmost

  • Potassium

    Higher than 68%

    Same value as 1 of 901 other records.

    leastmost

  • Iron

    Lower than 61%

    Same value as 5 of 901 other records.

    leastmost

Questions

How many calories are in winter squash, raw?
1 cup, cubes (116 g): 39 calories; protein: 1.1 g, carbohydrates: 10 g, fat: 0.15 g.
How much protein is in winter squash, raw?
0.95 g per 100 g. Its estimated share of calories is 11%, using 4 kcal per gram of protein.
How many net carbs are in winter squash, raw?
7.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 90 reported nutrients, per 100 g+
Water89.8 g
Energy34 kcal
Energy143 kj
Protein0.95 g
Total lipid (fat)0.13 g
Ash0.57 g
Carbohydrate, by difference8.6 g
Fiber, total dietary1.5 g
Total Sugars2.2 g
Calcium, Ca28 mg
Iron, Fe0.58 mg
Magnesium, Mg14 mg
Phosphorus, P23 mg
Potassium, K350 mg
Sodium, Na4 mg
Zinc, Zn0.21 mg
Copper, Cu0.071 mg
Manganese, Mn0.16 mg
Selenium, Se0.4 µg
Vitamin C, total ascorbic acid12.3 mg
Thiamin0.03 mg
Riboflavin0.062 mg
Niacin0.5 mg
Pantothenic acid0.19 mg
Vitamin B-60.16 mg
Folate, total24 µg
Folic acid0 µg
Folate, food24 µg
Folate, DFE24 µg
Choline, total10 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE68 µg
Retinol0 µg
Carotene, beta820 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU1,367 iu
Lycopene0 µg
Lutein + zeaxanthin38 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)1.1 µg
Fatty acids, total saturated0.027 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 16:00.024 g
SFA 18:00.002 g
Fatty acids, total monounsaturated0.01 g
MUFA 16:10.001 g
MUFA 18:10.01 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.056 g
PUFA 18:20.021 g
PUFA 18:30.035 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
Tryptophan0.021 g
Threonine0.043 g
Isoleucine0.057 g
Leucine0.082 g
Lysine0.053 g
Methionine0.018 g
Cystine0.013 g
Phenylalanine0.057 g
Tyrosine0.049 g
Valine0.062 g
Arginine0.081 g
Histidine0.027 g
Alanine0.061 g
Aspartic acid0.16 g
Glutamic acid0.25 g
Glycine0.053 g
Proline0.052 g
Serine0.057 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170489, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.