Squash, summer, all varieties, raw

1 medium (196 g): 31 kcal, 2.4 g protein, 6.6 g carbohydrate and 0.4 g fat.

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Nutrition Facts

Serving size1 medium (196 g)

Amount per serving

Calories30

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 7g	2%
Dietary Fiber 2g	8%
Total Sugars 4g
Includes Added Sugars ≤4g	≤9%
Protein 2g	5%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 0.7mg	4%
Potassium 510mg	10%

* 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 medium (196 g) gives you

High in Vitamin C (37% DV), Riboflavin (B2) (21% DV), Vitamin B6 (25% 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: 2 g 24%
Carbs: 7 g 67%
Fat: 0 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 medium (196 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	31.4 kcal	16 kcal
Protein	2.37 g	1.21 g	5%
Carbohydrate	6.57 g	3.35 g	2%
Dietary fiber	2.16 g	1.1 g	8%
Total sugars	4.31 g	2.2 g
Water	185 g	94.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.353 g	0.18 g	0%
Saturated fat	0.086 g	0.044 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.031 g	0.016 g
Polyunsaturated fat	0.174 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	29.4 mg	15 mg	2%
Iron	0.686 mg	0.35 mg	4%
Magnesium	33.3 mg	17 mg	8%
Phosphorus	74.5 mg	38 mg	6%
Potassium	514 mg	262 mg	11%
Sodium	3.92 mg	2 mg	0%
Zinc	0.568 mg	0.29 mg	5%
Copper	0.1 mg	0.051 mg	11%
Manganese	0.343 mg	0.175 mg	15%
Selenium	0.392 mcg	0.2 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	19.6 mcg	10 mcg	2%
Vitamin C	33.3 mg	17 mg	37%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.235 mg	0.12 mg	2%
Vitamin K	5.88 mcg	3 mcg	5%
Thiamin (B1)	0.094 mg	0.048 mg	8%
Riboflavin (B2)	0.278 mg	0.142 mg	21%
Niacin (B3)	0.955 mg	0.487 mg	6%
Pantothenic acid (B5)	0.304 mg	0.155 mg	6%
Vitamin B6	0.427 mg	0.218 mg	25%
Folate	56.8 mcg	29 mcg	14%
Vitamin B12	0 mcg	0 mcg	0%
Choline	13.1 mg	6.7 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.022 g	0.011 g
Threonine	0.055 g	0.028 g
Isoleucine	0.082 g	0.042 g
Leucine	0.135 g	0.069 g
Lysine	0.127 g	0.065 g
Methionine	0.033 g	0.017 g
Cystine	0.024 g	0.012 g
Phenylalanine	0.08 g	0.041 g
Tyrosine	0.061 g	0.031 g
Valine	0.104 g	0.053 g
Arginine	0.098 g	0.05 g
Histidine	0.049 g	0.025 g
Alanine	0.122 g	0.062 g
Aspartic acid	0.282 g	0.144 g
Glutamic acid	0.247 g	0.126 g
Glycine	0.086 g	0.044 g
Proline	0.073 g	0.037 g
Serine	0.094 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.