Vegetables • Deep Nutrition Analytics
Squash, winter, all varieties, cooked, baked, without salt
As a recognized vegetables, Squash, winter, all varieties, cooked, baked, without salt delivers 37 calories per 100g, with energy primarily anchored by carbohydrates (8.8g) to support daily activity. It serves as a rich source of Vitamin A, offering 29% of your recommended daily allowance (261 µg). Its sparse energy profile (0.4 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 0.9 g
- Carbohydrates
- 8.8 g
- Fat
- 0.3 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Squash, winter, all varieties, cooked, baked, without salt provides natural botanical nutrition with 37 calories per 100g. Providing 2.8g 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 0.4 kcal/g (37 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 3.3 g |
| Total lipid (fat) | 0.3 g |
| Carbohydrate, by difference | 8.8 g |
| Energy | 37 kcal |
| Protein | 0.9 g |
| Energy | 154 kJ |
| Fiber, total dietary | 2.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A | 261 µg |
| Vitamin C | 9.6 mg |
| Vitamin B6 | 0.2 mg |
| Copper | 0.1 mg |
| Manganese | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 4.4 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin A, IU | 5220 IU |
| Vitamin A, RAE | 261 µg |
| Vitamin C, total ascorbic acid | 9.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 19 mg |
| Sodium, Na | 1 mg |
| Calcium, Ca | 22 mg |
| Potassium, K | 241 mg |
| Zinc, Zn | 0.2 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.2 mg |
| Iron, Fe | 0.4 mg |
| Selenium, Se | 0.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 2790 µg |
| Carotene, alpha | 682 µg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 20 µg |
| Lutein + zeaxanthin | 1420 µg |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.2 mg |
| Folate, DFE | 20 µg |
| Betaine | 0.2 mg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Water | 89.2 g |
| Choline, total | 10.6 mg |
| Ash | 0.7 g |
| Folate, food | 20 µg |
| Fatty acids, total saturated | 0.1 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0 g |
| Cystine | 0 g |
| Valine | 0 g |
| Arginine | 0 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
Serving calculator
Common serving sizes
- cup, cubes205 g
Compare Squash, winter, all varieties, cooked, baked, without salt with Category Peers
Squash, winter, all varieties, cooked, baked, with salt vs Squash, winter, all varieties, cooked, baked, without salt
Compared to Squash, winter, all varieties, cooked, baked, with salt, Squash, winter, all varieties, cooked, baked, without salt has 0% more carbohydrates and 0% higher calories per 100g.
Squash, winter, all varieties, cooked, baked, without salt vs Carrots, frozen, unprepared
Compared to Carrots, frozen, unprepared, Squash, winter, all varieties, cooked, baked, without salt has 13% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Squash, winter, all varieties, cooked, baked, without salt?
A standard 100-gram serving of Squash, winter, all varieties, cooked, baked, without salt contains 37 calories (155 kJ), alongside 0.9g of protein, 8.8g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 205g (cup, cubes): ~76 kcal
Is Squash, winter, all varieties, cooked, baked, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Squash, winter, all varieties, cooked, baked, without salt contains 6.1g of net carbs per 100g (8.8g carbs minus 2.8g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Squash, winter, all varieties, cooked, baked, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Squash, winter, all varieties, cooked, baked, without salt are:
- Vitamin A: 261 µg (29% of your daily value)
- Vitamin C: 9.6 mg (11% 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 170490).