Vegetable
Winter squash (raw) Nutrition Facts
USDA description: Squash, winter, all varieties, raw
Per 100 g, Winter squash (raw) provides 34 calories. A typical portion, 1 cup (116 g), has 39 calories, 1.1 g protein, 10 g carbs and 0.2 g fat.
- calories
- 34
- protein
- 1 g
- carbs
- 8.6 g
- fat
- 0.1 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 342% | 1 g2% | 8.6 g3% | 0.1 g<1% | 1.5 g5% | 2.2 g |
| 1 cup, cubes116 g | 392% | 1.1 g2% | 10 g4% | 0.2 g<1% | 1.7 g6% | 2.6 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Winter squash (raw) (this page) | 34 | 1 g | 8.6 g | 0.1 g |
| Winter squash (cooked, baked, with salt) | 37 | 0.9 g | 8.9 g | 0.4 g |
| Winter squash (cooked, baked, without salt) | 37 | 0.9 g | 8.9 g | 0.4 g |
How Winter squash ranks among vegetables
Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 1 g#100 of 123 vegetables | 5.6 g#92 of 123 vegetables |
| Fiber | 1.5 g#76 of 112 vegetables | 8.8 g#76 of 112 vegetables |
| Potassium | 350 mg#25 of 123 vegetables | 2,059 mg#30 of 123 vegetables |
| Calcium | 28 mg#60 of 123 vegetables | 165 mg#58 of 123 vegetables |
| Iron | 0.58 mg#75 of 123 vegetables | 3.4 mg#84 of 123 vegetables |
| Magnesium | 14 mg#81 of 122 vegetables | 82 mg#81 of 122 vegetables |
| Vitamin C | 12 mg#65 of 120 vegetables | 72 mg#59 of 120 vegetables |
| Vitamin A | 68 µg#37 of 114 vegetables | 400 µg#37 of 114 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 122 vegetables with a value.
- Calories
- Winter squash: 34 kcalmedian: 32 kcal
- Protein
- Winter squash: 1 gmedian: 1.8 g
- Carbs
- Winter squash: 8.6 gmedian: 6.9 g
- Fat
- Winter squash: 0.1 gmedian: 0.3 g
- Fiber
- Winter squash: 1.5 gmedian: 2.2 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (116 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0 g | <1% | 0 g | <1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 4 mg | <1% | 4.6 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 28 mg | 2% | 32 mg | 2% |
| Iron | 0.58 mg | 3% | 0.67 mg | 4% |
| Potassium | 350 mg | 7% | 406 mg | 9% |
| Vitamin A (RAE) | 68 µg | 8% | 79 µg | 9% |
| Vitamin C | 12 mg | 14% | 14 mg | 16% |
| Vitamin E | 0.12 mg | 1% | 0.14 mg | 1% |
| Vitamin K | 1.1 µg | 1% | 1.3 µg | 1% |
| Thiamin (B1) | 0.03 mg | 3% | 0.03 mg | 3% |
| Riboflavin (B2) | 0.06 mg | 5% | 0.07 mg | 6% |
| Niacin (B3) | 0.5 mg | 3% | 0.58 mg | 4% |
| Vitamin B6 | 0.16 mg | 9% | 0.18 mg | 11% |
| Folate (approx.) | 24 µg | 6% | 28 µg | 7% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 23 mg | 2% | 27 mg | 2% |
| Magnesium | 14 mg | 3% | 16 mg | 4% |
| Zinc | 0.21 mg | 2% | 0.24 mg | 2% |
| Selenium | 0.4 µg | 1% | 0.46 µg | 1% |
| Copper | 0.07 mg | 8% | 0.08 mg | 9% |
| Manganese | 0.16 mg | 7% | 0.19 mg | 8% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170489 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.