Squash, summer, zucchini, includes skin, raw

1 large (323 g): 55 kcal, 3.9 g protein, 10 g carbohydrate and 1 g fat.

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Nutrition Facts

Serving size1 large (323 g)

Amount per serving

Calories50

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 25mg	1%
Total Carbohydrate 10g	4%
Dietary Fiber 3g	12%
Total Sugars 8g
Includes Added Sugars ≤8g	≤16%
Protein 4g	8%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 1.2mg	6%
Potassium 840mg	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 (64% DV), Riboflavin (B2) (23% DV), Vitamin B6 (31% 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 · 62% carbohydrate · 14% fat

Protein: 4 g 24%
Carbs: 10 g 62%
Fat: 1 g 14%

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 82% of foods
Carbohydrate: more than 38% of foods
Dietary fiber: more than 57% of foods
Total sugars: less than 43% of foods
Sodium: less than 84% of foods

All nutrients (59)

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

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	54.9 kcal	17 kcal
Protein	3.91 g	1.21 g	8%
Carbohydrate	10 g	3.11 g	4%
Dietary fiber	3.23 g	1 g	12%
Total sugars	8.07 g	2.5 g
Starch	0 g	0 g
Water	306 g	94.8 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	1.03 g	0.32 g	1%
Saturated fat	0.271 g	0.084 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.036 g	0.011 g
Polyunsaturated fat	0.294 g	0.091 g
Omega-3 ALA	0.197 g	0.061 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	51.7 mg	16 mg	4%
Iron	1.2 mg	0.37 mg	7%
Magnesium	58.1 mg	18 mg	14%
Phosphorus	123 mg	38 mg	10%
Potassium	843 mg	261 mg	18%
Sodium	25.8 mg	8 mg	1%
Zinc	1.03 mg	0.32 mg	9%
Copper	0.171 mg	0.053 mg	19%
Manganese	0.572 mg	0.177 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	57.8 mg	17.9 mg	64%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.388 mg	0.12 mg	3%
Vitamin K	13.9 mcg	4.3 mcg	12%
Thiamin (B1)	0.145 mg	0.045 mg	12%
Riboflavin (B2)	0.304 mg	0.094 mg	23%
Niacin (B3)	1.46 mg	0.451 mg	9%
Pantothenic acid (B5)	0.659 mg	0.204 mg	13%
Vitamin B6	0.526 mg	0.163 mg	31%
Folate	77.5 mcg	24 mcg	19%
Vitamin B12	0 mcg	0 mcg	0%
Choline	30.7 mg	9.5 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.032 g	0.01 g
Threonine	0.094 g	0.029 g
Isoleucine	0.142 g	0.044 g
Leucine	0.229 g	0.071 g
Lysine	0.216 g	0.067 g
Methionine	0.058 g	0.018 g
Cystine	0.039 g	0.012 g
Phenylalanine	0.139 g	0.043 g
Tyrosine	0.103 g	0.032 g
Valine	0.174 g	0.054 g
Arginine	0.165 g	0.051 g
Histidine	0.084 g	0.026 g
Alanine	0.203 g	0.063 g
Aspartic acid	0.475 g	0.147 g
Glutamic acid	0.417 g	0.129 g
Glycine	0.149 g	0.046 g
Proline	0.12 g	0.037 g
Serine	0.158 g	0.049 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 169291(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.