Nutrients in 100 grams of Summer Squash

Raw All Varieties Summer Squash (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

24%

68%

100 g ▼

Macro Nutrients

Summer Squash

Energy16 kcal

0.55%

Raw All Varieties Summer Squash have 16 kcal of Energy per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.18 g

0.19%

Raw All Varieties Summer Squash have 0.18 g of Fat per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.044 g

0.14%

Raw All Varieties Summer Squash have 0.044 g of Saturated Fat per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.5%

Raw All Varieties Summer Squash have 0.056 g of Omega 3 per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.033 g

0.19%

Raw All Varieties Summer Squash have 0.033 g of Omega 6 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw All Varieties Summer Squash have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.35 g

2.58%

Raw All Varieties Summer Squash have 3.35 g of Carbohydrate per 100 grams, which is 2.58% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.2 g

3.03%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw All Varieties Summer Squash have 2.2 g of Sugars per 100 grams, which is 3.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.95 g

1.3%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw All Varieties Summer Squash have 0.95 g of Fructose per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.75 g

Raw All Varieties Summer Squash have 0.75 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.03 g

Raw All Varieties Summer Squash have 0.03 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.1 g

2.9%

Raw All Varieties Summer Squash have 1.1 g of Fiber per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.2 g

2.16%

Raw All Varieties Summer Squash have 1.21 g of Protein per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Summer Squash

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Raw All Varieties Summer Squash have 10 μg of Vitamin A per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.048 mg

Thiamine

Raw All Varieties Summer Squash have 0.048 mg of Vitamin B1 per 100 grams, which is 4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Raw All Varieties Summer Squash have 0.142 mg of Vitamin B2 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.49 mg

3.04%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Summer Squash have 0.487 mg of Vitamin B3 per 100 grams, which is 3.04% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg

3.1%

Pantothenic acid

Raw All Varieties Summer Squash have 0.155 mg of Vitamin B5 per 100 grams, which is 3.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg

16.8%

Pyridoxine

Raw All Varieties Summer Squash have 0.218 mg of Vitamin B6 per 100 grams, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929 μg

7.25%

Folates and Folic Acid

Raw All Varieties Summer Squash have 29 μg of Vitamin B9 per 100 grams, which is 7.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw All Varieties Summer Squash have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C17 mg

19%

Ascorbic acid

Raw All Varieties Summer Squash have 17 mg of Vitamin C per 100 grams, which is 19% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw All Varieties Summer Squash have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.8%

Tocopherols and Tocotrienols

Raw All Varieties Summer Squash have 0.12 mg of Vitamin E per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3 μg

2.5%

Phytomenadione or phylloquinone

Raw All Varieties Summer Squash have 3 μg of Vitamin K per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Summer Squash

Calcium15 mg

1.5%

Raw All Varieties Summer Squash have 15 mg of Calcium per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.051 mg

5.67%

Raw All Varieties Summer Squash have 0.051 mg of Copper per 100 grams, which is 5.67% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.35 mg

4.38%

Raw All Varieties Summer Squash have 0.35 mg of Iron per 100 grams, which is 4.38% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium17 mg

4.05%

Raw All Varieties Summer Squash have 17 mg of Magnesium per 100 grams, which is 4.05% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.18 mg

7.6%

Raw All Varieties Summer Squash have 0.175 mg of Manganese per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus38 mg

5.43%

Raw All Varieties Summer Squash have 38 mg of Phosphorus per 100 grams, which is 5.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium262 mg

7.7%

Raw All Varieties Summer Squash have 262 mg of Potassium per 100 grams, which is 7.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.2 μg

0.36%

Raw All Varieties Summer Squash have 0.2 μg of Selenium per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw All Varieties Summer Squash have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.29 mg

2.64%

Raw All Varieties Summer Squash have 0.29 mg of Zinc per 100 grams, which is 2.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.56%

Raw All Varieties Summer Squash have 94.64 g of Water per 100 grams, which is 2.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw All Varieties Summer Squash:

100 grams of Summer Squash has a good amount of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C.
It has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K.
While 100 grams of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw All Varieties Summer Squash:

100 grams of Summer Squash has a good amount of Manganese and Potassium.
It has some Copper, Iron, Magnesium, Phosphorus and Zinc.
While 100 grams of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 100 grams of Raw All Varieties Summer Squash:

100 grams of Summer Squash has some Omega 3, Carbohydrate, Sugars and Fiber.
While 100 grams of product has trace amounts of Fructose and Protein, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw All Varieties Summer Squash with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Summer Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Summer Squash with: