Winter squash
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 34 kcal |
| Protein | 0.9 g |
| Fat | 0.1 g |
| Carbs | 8.6 g |
Winter squash is a broad category of hard-shelled cucurbit vegetables — including varieties such as butternut, acorn and kabocha — typically harvested in autumn and eaten cooked in soups, roasts and purees. Per 100 g raw, it provides 34 kcal, 1 g of protein, 0.1 g of fat, 8.6 g of carbohydrates and 1.5 g of dietary fibre, with 2.2 g coming from sugars. It is a notable source of potassium at 350 mg per 100 g, and also contributes 68 mcg of vitamin A, 24 mcg of folate and 12.3 mg of vitamin C per 100 g. Winter squash is compatible with a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP.
How many calories in winter squash?
Raw winter squash contains 34 kcal per 100 g, making it a relatively low-calorie vegetable. A typical cooked serving of around 200 g would contribute approximately 68 kcal.
How much potassium is in winter squash?
Winter squash provides 350 mg of potassium per 100 g, which is a meaningful amount for a vegetable in this calorie range. That figure puts it comfortably ahead of many common vegetables on a per-100 g basis.
Is winter squash keto-friendly?
Winter squash is listed as keto-compatible, with 8.6 g of carbohydrates and 1.5 g of fibre per 100 g, giving a net carb figure of around 7.1 g. Portion size matters on a strict keto plan, so smaller servings are typically used.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 34.0 kcal |
| Protein | 0.95 g |
| Fat | 0.13 g |
| Carbs | 8.6 g |
| Sugars | 2.2 g |
| Fiber | 1.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.027 g |
| Monounsaturated | 0.010 g |
| Polyunsaturated | 0.056 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 28.0 mg |
| Iron | 0.58 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 23.0 mg |
| Potassium | 350 mg |
| Sodium | 4.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.071 mg |
| Manganese | 0.16 mg |
| Selenium | 0.40 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 68.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 12.3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin K | 1.1 mcg |
| Thiamin (B1) | 0.030 mg |
| Riboflavin (B2) | 0.062 mg |
| Niacin (B3) | 0.50 mg |
| Pantothenic acid (B5) | 0.19 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 24.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 10.0 mg |
Other cooking states of Winter squash
Baked winter squash (37 kcal).
