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Delicata Squash, Cooked

Delicata Squash, Cooked

EverydayCooked

Delicata squash is a cylindrical winter squash with edible skin, distinguished by its tender texture and sweet, nutty flavor when cooked. Unlike many hard squash varieties, its thin yellow-and-green-striped rind softens completely during roasting or baking, eliminating the need for peeling. This heirloom variety (also called 'sweet potato squash') provides fewer carbohydrates than most starchy squashes while delivering notable fiber and vitamin A content.

Macro Impact

A 1/2 cup serving contains 37 calories, 1g protein, 9g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 37 calories?
Walking3.5 mph, moderate pace
9 min
YogaModerate effort, gentle pace
6 min
SwimmingModerate effort, freestyle
5 min
Biking12-14 mph, moderate effort
4 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size1/2 cup (87 g)
Amount per serving
Calories37
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate9g
3%
Dietary Fiber2g
6%
Total Sugars3g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium23mg
2%
Iron0.6mg
3%
Potassium296mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
9 / 275 g
3%
Fiber
2 / 28 g
6%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
4 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
22 / 400 mcg
5%
Vitamin A
261 / 800 mcg
33%
Vitamin C
7 / 83 mg
8%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
4 / 105 mcg
3%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
5%
Magnesium
17 / 370 mg
5%
Manganese
0 / 2 mg
4%
Phosphorous
33 / 700 mg
5%
Potassium
296 / 3k mg
10%
Selenium
0 / 55 mcg
0%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
1 / 30 mcg
3%
Molybdenum
1 / 45 mcg
2%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
77 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Squash, winter, all varieties, baked. Canadian Nutrient File. Food ID 2306.

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1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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