Vegetables • Deep Nutrition Analytics
Squash, summer, all varieties, raw
Delivering 16 kcal per 100 grams, Squash, summer, all varieties, raw functions as a vegetables with carbohydrates (3.4g) driving its core energy contribution. It contributes a modest micronutrient payload, highlighted by Vitamin C at 19% DV (17 mg) per serving. With a low calorie density of 0.2 kcal/g, it serves as a lightweight volume option with 2.3g of net carbs.
- Protein
- 1.2 g
- Carbohydrates
- 3.4 g
- Fat
- 0.2 g
- Fiber
- 1.1 g
Produce Profile: Hydration & Micronutrients
Squash, summer, all varieties, raw provides natural botanical nutrition with 16 calories per 100g. Providing 1.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (16 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2.2 g |
| Total lipid (fat) | 0.2 g |
| Fiber, total dietary | 1.1 g |
| Carbohydrate, by difference | 3.4 g |
| Energy | 16 kcal |
| Protein | 1.2 g |
| Energy | 69 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 17 mg |
| Vitamin B6 | 0.2 mg |
| Manganese | 0.2 mg |
| Potassium | 262 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 17 mg |
| Vitamin K (phylloquinone) | 3 µg |
| Vitamin A, RAE | 10 µg |
| Vitamin A, IU | 200 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 15 mg |
| Potassium, K | 262 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 17 mg |
| Phosphorus, P | 38 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.2 mg |
| Selenium, Se | 0.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0 g |
| Glucose | 0.8 g |
| Water | 94.6 g |
| Lutein + zeaxanthin | 2120 µg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.2 mg |
| Ash | 0.6 g |
| Fructose | 0.9 g |
| Carotene, beta | 120 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 29 µg |
| Choline, total | 6.7 mg |
| Folate, DFE | 29 µg |
| Folate, food | 29 µg |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.1 g |
| Glycine | 0 g |
| Proline | 0 g |
| Fatty acids, total saturated | 0 g |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0.1 g |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
Serving calculator
Common serving sizes
- slice10 g
- cup, sliced113 g
- small118 g
- medium196 g
- large323 g
Compare Squash, summer, all varieties, raw with Category Peers
Cabbage, chinese (pe-tsai), raw vs Squash, summer, all varieties, raw
Compared to Cabbage, chinese (pe-tsai), raw, Squash, summer, all varieties, raw has 37% less Vitamin C and 0% higher calories per 100g.
Squash, summer, all varieties, raw vs Tomatoes, orange, raw
Compared to Tomatoes, orange, raw, Squash, summer, all varieties, raw has 6% more Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Squash, summer, all varieties, raw?
A standard 100-gram serving of Squash, summer, all varieties, raw contains 16 calories (67 kJ), alongside 1.2g of protein, 3.4g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 10g (slice): ~2 kcal
- 113g (cup, sliced): ~18 kcal
- 118g (small): ~19 kcal
Is Squash, summer, all varieties, raw suitable for a keto or low-carb diet?
Yes. With only 2.3g of net carbs per 100g (3.4g total carbohydrates minus 1.1g dietary fiber), Squash, summer, all varieties, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Squash, summer, all varieties, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Squash, summer, all varieties, raw are:
- Vitamin C: 17 mg (19% of your daily value)
- Vitamin B6: 0.218 mg (13% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170487).