Winter squash, raw

36 calories in 1 cup (140 g). Per 100 g, protein: 1 g, carbohydrates: 6.5 g, fat: 0.1 g.

Serving
1
= 140 g
36KCAL

Winter squash, raw, 1 cup

36 calories

Protein
1.4 g
Carbs
9.1 g
Fat
0.14 g
Fiber
0.7 g
Sugars
3.9 g

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories36
% Daily Value*
Total Fat 0.14 g0%
Saturated Fat 0.073 g0%
Cholesterol 0 mg0%
Sodium 1.4 mg0%
Total Carbohydrate 9.1 g3%
Dietary Fiber 0.7 g3%
Total Sugars 3.9 g
Protein 1.4 g
Vitamin D 0 mcg0%
Calcium 29.4 mg2%
Iron 1.1 mg6%
Potassium 476 mg10%

* 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 A66% 596 µg
  • Vitamin C14% 12.6 mg
  • Riboflavin (B2)12% 0.15 mg
  • Vitamin E10% 1.5 mg
  • Thiamin (B1)6% 0.07 mg
  • Folate6% 22.4 µg
  • Niacin (B3)5% 0.84 mg
  • Vitamin B65% 0.085 mg
  • Choline2% 11.5 mg
  • Vitamin K1% 1.5 µg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper20% 0.18 mg
  • Potassium10% 476 mg
  • Iron6% 1.1 mg
  • Phosphorus5% 61.6 mg
  • Zinc4% 0.45 mg
  • Magnesium4% 16.8 mg
  • Calcium2% 29.4 mg
  • Selenium1% 0.42 µg

Little or none: Sodium.

How it compares

Against other records in Other red and orange vegetables, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calories

    Lower than 100%

    Same value as 0 of 19 other records.

    leastmost

  • Total fat

    Lower than 100%

    Same value as 0 of 19 other records.

    leastmost

  • Carbohydrates

    Lower than 95%

    Same value as 0 of 19 other records.

    leastmost

  • Fiber

    Lower than 95%

    Same value as 1 of 19 other records.

    leastmost

  • Sugars

    Lower than 95%

    Same value as 0 of 19 other records.

    leastmost

  • Sodium

    Lower than 95%

    Same value as 0 of 19 other records.

    leastmost

Questions

How many calories are in winter squash, raw?
1 cup (140 g): 36 calories; protein: 1.4 g, carbohydrates: 9.1 g, fat: 0.14 g.
How much protein is in winter squash, raw?
1 g per 100 g. Its estimated share of calories is 15%, using 4 kcal per gram of protein.
How many net carbs are in winter squash, raw?
6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water91.6 g
Energy26 kcal
Protein1 g
Total lipid (fat)0.1 g
Carbohydrate, by difference6.5 g
Fiber, total dietary0.5 g
Total Sugars2.8 g
Calcium, Ca21 mg
Iron, Fe0.8 mg
Magnesium, Mg12 mg
Phosphorus, P44 mg
Potassium, K340 mg
Sodium, Na1 mg
Zinc, Zn0.32 mg
Copper, Cu0.13 mg
Selenium, Se0.3 µg
Vitamin C, total ascorbic acid9 mg
Thiamin0.05 mg
Riboflavin0.11 mg
Niacin0.6 mg
Vitamin B-60.061 mg
Folate, total16 µg
Folic acid0 µg
Folate, food16 µg
Folate, DFE16 µg
Choline, total8.2 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE426 µg
Retinol0 µg
Carotene, beta3,100 µg
Carotene, alpha4,016 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin1,500 µg
Vitamin E (alpha-tocopherol)1.1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)1.1 µg
Fatty acids, total saturated0.052 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.001 g
SFA 14:00.006 g
SFA 16:00.037 g
SFA 18:00.003 g
Fatty acids, total monounsaturated0.013 g
MUFA 16:10.006 g
MUFA 18:10.006 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.005 g
PUFA 18:20.002 g
PUFA 18:30.003 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
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709693, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.