⏱ 34 min totalRoasted Squash
Per 1 serving · 244 g · 4 ingredients
of a 2,000 cal day
- Protein7.9g23% of calories
- Carbs20g57% of calories
- Fat3.2g21% of calories
- ✓ Low saturated fat
At a glance
One serving of Roasted Squash (244 g) has 136 calories, with 7.9 g of protein, 20 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (57% of calories). It is high in Vitamin C (37% DV), riboflavin (b2) (30% DV) and Vitamin B6 (38% DV). Keep an eye on sodium and cholesterol, which provide 55% and 35% of the daily value.
High in
20%+ of the daily value
- Vitamin C37%
- Riboflavin (B2)30%
- Vitamin B638%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Folate (B9)18%
- Vitamin B1210%
- Pantothenic acid15%
- Choline17%
- Iron16%
Watch
20%+ of the daily value
- Sodium55%
- Cholesterol35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat the oven to 350°F and lightly grease a rimmed baking sheet or line it with parchment.
- 2
Trim the ends of the squash and slice into 1/4-inch-thick rounds.
- 3
Beat the egg in a bowl. In a shallow dish, combine the panko and salt (add spices if desired).
- 4
Dip each squash slice into the egg, letting excess drip off, then press into the panko mixture to coat both sides. Arrange on the prepared baking sheet.
- 5
Bake for 8–12 minutes, flip the slices, and bake until golden and tender, 8–12 minutes more. Serve warm.
Vitamins & minerals
Amounts for 1 serving (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 64 μg | 7% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 70 μg | 18% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 95 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 46 mg | 5% |
| Iron | 1 mg | 16% |
| Potassium | 552 mg | 12% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 130 mg | 19% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.3 mg | 15% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 235 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 45 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 136 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Roasted Squash?
One serving of Roasted Squash (1 serving) has 136 calories, which works out to 56 calories per 100 g. That is about 6.8% of a 2,000-calorie day.
Is Roasted Squash high in protein?
Not especially. It has 7.9 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Roasted Squash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Squash?
1256 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Squash?
4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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