Squash, summer, all varieties, raw

1 large (323 g): 52 kcal, 3.9 g protein, 10.8 g carbohydrate and 0.6 g fat.

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Nutrition Facts

Serving size1 large (323 g)

Amount per serving

Calories50

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 11g	4%
Dietary Fiber 4g	13%
Total Sugars 7g
Includes Added Sugars ≤7g	≤14%
Protein 4g	8%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 1.1mg	6%
Potassium 850mg	20%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 large (323 g) gives you

High in Manganese (25% DV), Vitamin C (61% DV), Riboflavin (B2) (35% DV), Vitamin B6 (41% DV), Folate (23% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

24% protein · 68% carbohydrate · 8% fat

Protein: 4 g 24%
Carbs: 11 g 67%
Fat: 1 g 8%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 98% of foods
Protein: more than 18% of foods
Total fat: less than 88% of foods
Carbohydrate: more than 39% of foods
Dietary fiber: more than 58% of foods
Total sugars: less than 45% of foods
Sodium: less than 94% of foods

All nutrients (57)

Amounts for 1 large (323 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	51.7 kcal	16 kcal
Protein	3.91 g	1.21 g	8%
Carbohydrate	10.8 g	3.35 g	4%
Dietary fiber	3.55 g	1.1 g	13%
Total sugars	7.11 g	2.2 g
Water	306 g	94.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.581 g	0.18 g	1%
Saturated fat	0.142 g	0.044 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.052 g	0.016 g
Polyunsaturated fat	0.287 g	0.089 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	48.5 mg	15 mg	4%
Iron	1.13 mg	0.35 mg	6%
Magnesium	54.9 mg	17 mg	13%
Phosphorus	123 mg	38 mg	10%
Potassium	846 mg	262 mg	18%
Sodium	6.46 mg	2 mg	0%
Zinc	0.937 mg	0.29 mg	9%
Copper	0.165 mg	0.051 mg	18%
Manganese	0.565 mg	0.175 mg	25%
Selenium	0.646 mcg	0.2 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	32.3 mcg	10 mcg	4%
Vitamin C	54.9 mg	17 mg	61%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.388 mg	0.12 mg	3%
Vitamin K	9.69 mcg	3 mcg	8%
Thiamin (B1)	0.155 mg	0.048 mg	13%
Riboflavin (B2)	0.459 mg	0.142 mg	35%
Niacin (B3)	1.57 mg	0.487 mg	10%
Pantothenic acid (B5)	0.501 mg	0.155 mg	10%
Vitamin B6	0.704 mg	0.218 mg	41%
Folate	93.7 mcg	29 mcg	23%
Vitamin B12	0 mcg	0 mcg	0%
Choline	21.6 mg	6.7 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.036 g	0.011 g
Threonine	0.09 g	0.028 g
Isoleucine	0.136 g	0.042 g
Leucine	0.223 g	0.069 g
Lysine	0.21 g	0.065 g
Methionine	0.055 g	0.017 g
Cystine	0.039 g	0.012 g
Phenylalanine	0.132 g	0.041 g
Tyrosine	0.1 g	0.031 g
Valine	0.171 g	0.053 g
Arginine	0.162 g	0.05 g
Histidine	0.081 g	0.025 g
Alanine	0.2 g	0.062 g
Aspartic acid	0.465 g	0.144 g
Glutamic acid	0.407 g	0.126 g
Glycine	0.142 g	0.044 g
Proline	0.12 g	0.037 g
Serine	0.155 g	0.048 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170487(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.