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Summer squash (raw)
Vegetables

Summer squash (raw) nutrition facts

Per 1 medium summer squash · 196 g

Calories
31
2%
of a 2,000 cal day
  • Protein
    2.4g
    24% of calories
  • Carbs
    6.6g
    67% of calories
  • Fat
    0.4g
    9% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Summer squash (raw) (1 medium summer squash, 196 g) has 31 calories, with 2.4 g of protein, 6.6 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (67% of calories). It is high in Vitamin C (37% DV), riboflavin (b2) (21% DV) and Vitamin B6 (33% DV).

Per 100 g
16cal
very low energy density
Protein per 100 cal
7.6g
Net carbs
4g
carbs minus fiber
Fiber
2.2g
4.3 g sugar

High in

20%+ of the daily value

  • Vitamin C37%
  • Riboflavin (B2)21%
  • Vitamin B633%

Good source of

10–19% of the daily value

  • Folate (B9)14%
  • Potassium11%
  • Phosphorus11%
  • Copper11%
  • Manganese15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 medium summer squash (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A20 μg
2%
Vitamin C33 mg
37%
Vitamin D0 μg
0%
Vitamin E0.2 mg
2%
Vitamin K6 μg
5%
Thiamine0.1 mg
8%
Riboflavin (B2)0.3 mg
21%
Niacin1 mg
6%
Vitamin B60.4 mg
33%
Folate (B9)57 μg
14%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline13 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium29 mg
3%
Iron1 mg
9%
Potassium514 mg
11%
Magnesium33 mg
8%
Phosphorus74 mg
11%
Zinc1 mg
5%
Copper0.1 mg
11%
Manganese0.3 mg
15%
Selenium0.4 μg
1%
Full breakdown · 34 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene235 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose2 g—
Glucose1 g—
Glutamic acid0.2 g—
Glycine0.1 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 31 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 6min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 4min
    Swimming laps

Common questions

How many calories are in Summer squash (raw)?

One serving of Summer squash (raw) (1 medium summer squash) has 31 calories, which works out to 16 calories per 100 g. That is about 1.6% of a 2,000-calorie day.

Is Summer squash (raw) high in protein?

Not especially. It has 2.4 g of protein per serving, and protein supplies 24% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Summer squash (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Summer squash (raw)?

3.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Summer squash (raw)?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with summer squash

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