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Winter squash (all varieties, raw)
Vegetables

Winter squash (all varieties, raw) nutrition facts

Per 1 cup, cubes · 116 g

Calories
39
2%
of a 2,000 cal day
  • Protein
    1.1g
    10% of calories
  • Carbs
    10g
    87% of calories
  • Fat
    0.2g
    4% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Winter squash (all varieties, raw) (1 cup, cubes, 116 g) has 39 calories, with 1.1 g of protein, 10 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (87% of calories).

Per 100 g
34cal
very low energy density
Protein per 100 cal
2.8g
Net carbs
8g
carbs minus fiber
Fiber
1.7g
2.6 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

  • Vitamin C16%
  • Vitamin B614%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, cubes (116 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A79 μg
9%
Vitamin C14 mg
16%
Vitamin D0 μg
0%
Vitamin E0.1 mg
1%
Vitamin K1 μg
1%
Thiamine0 mg
3%
Riboflavin (B2)0.1 mg
6%
Niacin1 mg
4%
Vitamin B60.2 mg
14%
Folate (B9)28 μg
7%
Vitamin B120 μg
0%
Pantothenic acid0.2 mg
4%
Choline12 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium32 mg
3%
Iron1 mg
8%
Potassium406 mg
9%
Magnesium16 mg
4%
Phosphorus27 mg
4%
Zinc0.2 mg
2%
Copper0.1 mg
9%
Manganese0.2 mg
8%
Selenium0.5 μg
1%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene951 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.3 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 fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0 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 39 calories

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

  • 7min
    Walking (3.5 mph)
  • 5min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 6min
    Swimming laps

Common questions

How many calories are in Winter squash (all varieties, raw)?

One serving of Winter squash (all varieties, raw) (1 cup, cubes) has 39 calories, which works out to 34 calories per 100 g. That is about 2% of a 2,000-calorie day.

Is Winter squash (all varieties, raw) high in protein?

Not especially. It has 1.1 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Winter squash (all varieties, raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 87% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Winter squash (all varieties, raw)?

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

How much sugar is in Winter squash (all varieties, raw)?

2.6 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 winter squash

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