Vegetables • Deep Nutrition Analytics
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt is a vegetables providing 14 kcal per 100g serving, primarily fueled by carbohydrates (3g) for accessible carbohydrate energy. Its micronutrient contribution is led by Sodium, providing 10% of your daily reference value. Its sparse energy profile (0.1 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 1.1 g
- Carbohydrates
- 3 g
- Fat
- 0.1 g
- Fiber
- 1.3 g
Produce Profile: Hydration & Micronutrients
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt provides natural botanical nutrition with 14 calories per 100g. Providing 1.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.1 kcal/g (14 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 1.3 g |
| Carbohydrate, by difference | 3 g |
| Energy | 14 kcal |
| Energy | 61 kJ |
| Total lipid (fat) | 0.1 g |
| Protein | 1.1 g |
| Total Sugars | 1.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 238 mg |
| Manganese | 0.2 mg |
| Copper | 0 mg |
| Potassium | 194 mg |
| Vitamin C | 3.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 177 IU |
| Vitamin A, RAE | 9 µg |
| Vitamin B-6 | 0 mg |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 4.2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 17 mg |
| Potassium, K | 194 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 0.5 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 25 mg |
| Sodium, Na | 238 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.2 mg |
| Selenium, Se | 0.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 1880 µg |
| Folate, DFE | 8 µg |
| Choline, total | 9.4 mg |
| Ash | 1 g |
| Carotene, beta | 106 µg |
| Folate, food | 8 µg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 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 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Water | 94.7 g |
| Fatty acids, total saturated | 0 g |
| SFA 12:0 | 0 g |
| MUFA 16:1 | 0 g |
| 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 |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 8 µg |
Serving calculator
Common serving sizes
- cup223 g
Compare Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt with Category Peers
Lettuce, iceberg (includes crisphead types), raw vs Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt
Compared to Lettuce, iceberg (includes crisphead types), raw, Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt has 0% more carbohydrates and 0% higher calories per 100g.
Radishes, white icicle, raw vs Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt
Compared to Radishes, white icicle, raw, Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt has 87% less Vitamin C and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt?
A standard 100-gram serving of Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt contains 14 calories (59 kJ), alongside 1.1g of protein, 3g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 223g (cup): ~31 kcal
Is Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 1.7g of net carbs per 100g (3g total carbohydrates minus 1.3g dietary fiber), Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt are:
- Sodium: 238 mg (10% of your daily value)
- Manganese: 0.23 mg (10% 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 170535).