1 medium (1 lb) of squash (Winter, butternut, raw) contains 204 Calories. The macronutrient breakdown is 91% carbs, 2% fat, and 8% protein. This is a good source of fiber (32% of your Daily Value), potassium (34% of your Daily Value), and calcium (22% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup, cubes
- 1 cup, cubes
- 2 cup, cubes
- 0.5 medium (1 lb)
- 1 medium (1 lb)
- 2 medium (1 lb)
Nutrition Facts
For 1 medium (1 lb) of squash (454g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 204 | |
| Fats | 0.5g | 1% |
| Saturated fats | 0.1g | 0.5% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 18mg | 1% |
| Carbs | 53g | 19% |
| Net carbs | 44g | |
| Fiber | 9g | 32% |
| Sugar | 10g | |
| Protein | 5g | |
| Calcium | 218mg | 22% |
| Iron | 3mg | 40% |
| Potassium | 1596mg | 34% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 3782μg | |
| Beta carotene | 19165μg | |
| Caffeine | 0mg | |
| Choline | – | |
| Copper | 0.3mg | 36% |
| Fluoride | – | |
| Folate (B9) | 122μg | 31% |
| Lycopene | 0μg | |
| Magnesium | 154mg | 37% |
| Manganese | 1mg | 40% |
| Niacin | 5mg | 34% |
| Pantothenic acid | 2mg | 36% |
| Phosphorus | 150mg | 21% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 2μg | 4% |
| Theobromine | 0mg | |
| Thiamine | 0.5mg | 38% |
| Vitamin A IU | 48207IU | |
| Vitamin A | 2413μg | 268% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 54% |
| Vitamin C | 95mg | 106% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 7mg | 44% |
| Vitamin K | 5μg | 4% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 1g | |
| Glucose | 4g | |
| Fructose | 4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.1g | 0.5% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.5g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | – | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.2g | |
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