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Winter squash (all varieties, cooked, baked, salted)
Vegetables

Winter squash (all varieties, cooked, baked, salted) nutrition facts

Per 1 cup, cubes · 205 g

Calories
76
4%
of a 2,000 cal day
  • Protein
    1.8g
    8% of calories
  • Carbs
    18g
    84% of calories
  • Fat
    0.7g
    7% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Winter squash (all varieties, cooked, baked, salted) (1 cup, cubes, 205 g) has 76 calories, with 1.8 g of protein, 18 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (84% of calories). It is high in dietary fiber (20% DV), Vitamin A (59% DV) and Vitamin B6 (25% DV). Keep an eye on sodium, which provides 21% of the daily value.

Per 100 g
37cal
very low energy density
Protein per 100 cal
2.4g
Net carbs
12g
carbs minus fiber
Fiber
5.7g
6.8 g sugar

High in

20%+ of the daily value

  • Dietary fiber20%
  • Vitamin A59%
  • Vitamin B625%

Good source of

10–19% of the daily value

  • Riboflavin (B2)11%
  • Folate (B9)10%
  • Pantothenic acid10%
  • Iron11%
  • Potassium11%
  • Copper19%

Watch

20%+ of the daily value

  • Sodium21%

Vitamins & minerals

Amounts for 1 cup, cubes (205 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A535 μg
59%
Vitamin C4 mg
4%
Vitamin D0 μg
0%
Vitamin E0.2 mg
2%
Vitamin K9 μg
8%
Thiamine0 mg
3%
Riboflavin (B2)0.1 mg
11%
Niacin1 mg
6%
Vitamin B60.3 mg
25%
Folate (B9)41 μg
10%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
10%
Choline22 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium45 mg
5%
Iron1 mg
11%
Potassium494 mg
11%
Magnesium27 mg
6%
Phosphorus39 mg
6%
Zinc0.5 mg
4%
Copper0.2 mg
19%
Manganese0.4 mg
17%
Selenium1 μg
1%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene1,398 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene5,726 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 fats0.1 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.3 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 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 76 calories

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

  • 14min
    Walking (3.5 mph)
  • 9min
    Cycling (moderate)
  • 6min
    Running (6 mph)
  • 11min
    Swimming laps

Common questions

How many calories are in Winter squash (all varieties, cooked, baked, salted)?

One serving of Winter squash (all varieties, cooked, baked, salted) (1 cup, cubes) has 76 calories, which works out to 37 calories per 100 g. That is about 3.8% of a 2,000-calorie day.

Is Winter squash (all varieties, cooked, baked, salted) high in protein?

Not especially. It has 1.8 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Winter squash (all varieties, cooked, baked, salted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 84% 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, cooked, baked, salted)?

486 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Winter squash (all varieties, cooked, baked, salted)?

6.8 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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