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Indian Squash

Squash, Indian, raw (Navajo)

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories26
% Daily Value
  • Total Fat 0,2 g0%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol —
  • Sodium 20 mg1%
  • Total Carbohydrate 5,64 g2%
  • Dietary Fiber —
  • Total Sugars 3,54 g
  • Protein 0,52 g1%
  • Vitamin D —
  • Calcium 9 mg1%
  • Iron 0,17 mg1%
  • Potassium 205 mg4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Squash, Indian, raw (Navajo) contains 26 kcal calories, 0,52g protein, and 22µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

26kcal
  • Protein8%(2 kcal)
  • Carbs85%(23 kcal)
  • Fat7%(2 kcal)

Nutrient density

0/ 100

Meets ≥10% Daily Value for 0 of 21 nutrients

Low nutrient density

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Category: American Indian / Alaska Native Foods

Low carbLow calorieLow sodiumLow sugarLow fatGluten-free
Potassium : Sodium ratio10.3 : 1
favorable
  • Indian Squash has a potassium-to-sodium ratio of 10.3:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

26 kcal1%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0,52 g1%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

5,64 g2%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

0,2 g0%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

3,54 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

20 mg1%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

205 mg4%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

9 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

10 mg2%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

12 mg1%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,17 mg1%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,07 mg1%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,02 mg2%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,03 mg1%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

4,5 mg5%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0 mg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,02 mg2%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,02 mg2%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,17 mg1%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,11 mg2%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,06 mg3%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

22 µg6%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

93,35 g—

Compare 2 USDA variants

Variants of Squash, Indian, cooked, boiled (Navajo) cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Squash, Indian, cooked, boiled (Navajo)167632160,33,20,2
Squash, Indian, raw (Navajo)current168040260,55,60,2

Frequently asked questions about Indian Squash

How many calories in Indian Squash?

Indian Squash contains 26 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Indian Squash?

Indian Squash contains 20 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Indian Squash?

Per 100 grams, Indian Squash contains 0.52 g protein, 5.64 g carbohydrates, and 0.2 g total fat.

Is Indian Squash good for keto or low-carb?

Yes — Indian Squash has 5.6 g net carbs per 100 g, fitting a low-carb plan.

Where does Indian Squash nutrition data come from?

Nutrition data for Indian Squash is sourced from USDA FoodData Central (FDC ID 168040). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168040/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Indian Squash

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Indian Squash.

3 meal ideas using Indian Squash

Starter templates matched to Indian Squash's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with indian Squash

    Use indian Squash alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around indian Squash

    A big leafy salad with indian Squash, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Low-sodium dinner with indian Squash

    Roast indian Squash with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 168040), accessed 2019-04-01.

Published: 2019-04-01

More foods in American Indian / Alaska Native Foods

Use Indian Squash in your next meal plan

Melio can build a complete week of meals around Indian Squash (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Indian Squash: 20 mg Sodium, 3.5 g Sugars per 100g + recipes | План харчування