Vegetables • Deep Nutrition Analytics
Squash, winter, hubbard, cooked, boiled, mashed, without salt
As a recognized vegetables, Squash, winter, hubbard, cooked, boiled, mashed, without salt delivers 30 calories per 100g, with energy primarily anchored by carbohydrates (6.5g) to support daily activity. It serves as a rich source of Vitamin A, offering 22% of your recommended daily allowance (200 µg). Offering gentle energy density (0.3 kcal/g) and 3.6g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.5 g
- Carbohydrates
- 6.5 g
- Fat
- 0.4 g
- Fiber
- 2.9 g
Produce Profile: Hydration & Micronutrients
Squash, winter, hubbard, cooked, boiled, mashed, without salt provides natural botanical nutrition with 30 calories per 100g. Providing 2.9g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (30 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2.9 g |
| Energy | 125 kJ |
| Carbohydrate, by difference | 6.5 g |
| Energy | 30 kcal |
| Total lipid (fat) | 0.4 g |
| Fiber, total dietary | 2.9 g |
| Protein | 1.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A | 200 µg |
| Vitamin C | 6.5 mg |
| Vitamin B6 | 0.1 mg |
| Potassium | 214 mg |
| Copper | 0 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 1 µg |
| Vitamin A, RAE | 200 µg |
| Vitamin A, IU | 4000 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 6.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 10 mg |
| Potassium, K | 214 mg |
| Zinc, Zn | 0.1 mg |
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 13 mg |
| Phosphorus, P | 14 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Selenium, Se | 0.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 10 µg |
| Choline, total | 8.7 mg |
| Folate, DFE | 10 µg |
| Cryptoxanthin, beta | 1120 µg |
| Carotene, beta | 1640 µg |
| Carotene, alpha | 406 µg |
| Water | 91.1 g |
| Isoleucine | 0.1 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 | 0.2 g |
| Serine | 0.1 g |
| 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 | 0.2 g |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.3 mg |
| Ash | 0.6 g |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 10 µg |
| Fatty acids, total saturated | 0.1 g |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
Serving calculator
Common serving sizes
- cup, mashed236 g
Compare Squash, winter, hubbard, cooked, boiled, mashed, without salt with Category Peers
Squash, winter, hubbard, cooked, boiled, mashed, without salt vs Squash, winter, hubbard, cooked, boiled, mashed, with salt
Compared to Squash, winter, hubbard, cooked, boiled, mashed, with salt, Squash, winter, hubbard, cooked, boiled, mashed, without salt has 0% more carbohydrates and 0% higher calories per 100g.
Okra, frozen, unprepared vs Squash, winter, hubbard, cooked, boiled, mashed, without salt
Compared to Okra, frozen, unprepared, Squash, winter, hubbard, cooked, boiled, mashed, without salt has 3% less carbohydrates and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Squash, winter, hubbard, cooked, boiled, mashed, without salt?
A standard 100-gram serving of Squash, winter, hubbard, cooked, boiled, mashed, without salt contains 30 calories (126 kJ), alongside 1.5g of protein, 6.5g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 236g (cup, mashed): ~71 kcal
Is Squash, winter, hubbard, cooked, boiled, mashed, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Squash, winter, hubbard, cooked, boiled, mashed, without salt contains 3.6g of net carbs per 100g (6.5g carbs minus 2.9g 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, hubbard, cooked, boiled, mashed, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Squash, winter, hubbard, cooked, boiled, mashed, without salt are:
- Vitamin A: 200 µg (22% 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 169297).