Агент планування харчування

Winter Squash

Squash, winter, souffle

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories78
% Daily Value
  • Total Fat 2,26 g3%
  • Saturated Fat 0,75 g4%
  • Trans Fat —
  • Cholesterol 73 mg24%
  • Sodium 164 mg7%
  • Total Carbohydrate 12,14 g4%
  • Dietary Fiber 2,1 g8%
  • Total Sugars 5,77 g
  • Protein 3,4 g7%
  • Vitamin D 0,5 µg3%
  • Calcium 35 mg3%
  • Iron 0,79 mg4%
  • Potassium 216 mg5%
* 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, winter contains 78 kcal calories, 3,4g protein, and 225µg vitamin a per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

83kcal
  • Protein16%(14 kcal)
  • Carbs59%(49 kcal)
  • Fat25%(20 kcal)

Nutrient density

50/ 100

Meets ≥10% Daily Value for 5 of 28 nutrients

Moderate nutrient density

Use Winter Squash in your next meal plan

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

Create a meal plan

Category: Vegetables and Vegetable Products

Low calorieLow fatVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio1.3 : 1
neutral
  • Winter Squash has a potassium-to-sodium ratio of 1.3:1, which is considered neutral 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

78 kcal4%
Protein

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

3,4 g7%
Carbohydrates

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

Also known as: Carbohydrates

12,14 g4%
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

2,26 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

2,1 g8%
Sugars

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

Also known as: Total Sugars

5,77 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)

164 mg7%
Potassium

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

216 mg5%
Calcium

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

35 mg3%
Magnesium

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

13 mg3%
Phosphorus

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

57 mg5%
Iron

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

0,79 mg4%
Zinc

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

0,44 mg4%
Copper

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

0,07 mg7%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

6,4 µg12%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,75 g4%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,7 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,45 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

73 mg24%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

225 µg25%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

36 µg—
Vitamin C

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

Also known as: Ascorbic Acid

7 mg8%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0,5 µg3%
Vitamin E

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

Also known as: Alpha-Tocopherol, Tocopherol

0,28 mg2%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

3,3 µg3%
Thiamin (B1)

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

Also known as: Vitamin B1, Thiamine

0,05 mg4%
Riboflavin (B2)

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

Also known as: Vitamin B2

0,14 mg11%
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

0,54 mg3%
Vitamin B6

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

Also known as: Pyridoxine

0,13 mg8%
Folate (B9)

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

Also known as: Vitamin B9, Folic Acid, Folacin

27 µg7%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0,17 µg7%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

56,5 mg10%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

2 028 µg—
Alpha-carotene

Also known as: Alpha-Carotene

495 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

2 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

1 117 µg—
Other▾
Other
NutrientAmount% DV
Water

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

81,11 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 23 USDA variants

Variants of Squash, winter, acorn, raw cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Squash, winter, acorn, raw16847240110,50,1
Squash, winter, butternut, frozen, unprepared168473571,814,40,1
Squash, winter, butternut, frozen, cooked, boiled, without salt168474391,210,10,1
Squash, winter, hubbard, raw1684754028,70,5
Squash, winter, hubbard, baked, without salt168476502,510,80,6
Squash, winter, acorn, cooked, baked, without salt169293561,114,60,1
Squash, winter, acorn, cooked, boiled, mashed, without salt169294340,78,80,1
Squash, winter, butternut, raw169295451,111,10,1
Squash, winter, butternut, cooked, baked, without salt169296400,910,50,1
Squash, winter, hubbard, cooked, boiled, mashed, without salt169297301,56,50,4
Squash, winter, spaghetti, raw169298310,66,90,6
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt169299270,76,50,3
Squash, winter, all varieties, cooked, baked, with salt170127370,98,90,4
Squash, winter, acorn, cooked, baked, with salt170128561,114,60,1
Squash, winter, acorn, cooked, boiled, mashed, with salt170129340,78,80,1
Squash, winter, butternut, cooked, baked, with salt170130400,910,50,1
Squash, winter, all varieties, raw1704893418,60,1
Squash, winter, all varieties, cooked, baked, without salt170490370,98,90,4
Squash, winter, butternut, frozen, cooked, boiled, with salt170536391,2100,1
Squash, winter, hubbard, baked, with salt170537502,510,80,6
Squash, winter, hubbard, cooked, boiled, mashed, with salt170538301,56,50,4
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt170539270,76,50,3
Squash, winter, soufflecurrent2709696783,412,12,3

Fatty acid profile

Breakdown of fats per 100 grams

1,9 g
  • Saturated39%(0,75 g)
  • Monounsaturated37%(0,7 g)
  • Polyunsaturated24%(0,45 g)

Household serving sizes

g
10205 1 cup
157 g
90000 Quantity not specified
79 g

Methodology

  • Moisture change: -4%

Frequently asked questions about Winter Squash

How many calories in Winter Squash?

Winter Squash contains 78 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Winter Squash?

Winter Squash contains 73 mg cholesterol and 164 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Winter Squash?

Per 100 grams, Winter Squash contains 3.4 g protein, 12.14 g carbohydrates, and 2.26 g total fat.

Is Winter Squash good for keto or low-carb?

Winter Squash has 12.1 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Winter Squash nutrition data come from?

Nutrition data for Winter Squash is sourced from USDA FoodData Central (FDC ID 2709696). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2709696/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Winter Squash

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

3 meal ideas using Winter Squash

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

  • Breakfast

    Plant-based breakfast with winter Squash

    A warm bowl of oats with winter Squash, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with winter Squash

    A warm grain bowl with winter Squash, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Simple dinner with winter Squash

    Pair winter Squash with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

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: 2709696), accessed 2022-10-28.

Published: 2022-10-28

More foods in Vegetables and Vegetable Products

Use Winter Squash in your next meal plan

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

Create a meal plan
Winter Squash: 78 kcal Calories per 100g + recipes | План харчування