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Summer Squash

Summer Squash

EverydayFresh

Summer squash is a tender-skinned gourd harvested in its immature state, encompassing varieties like zucchini, yellow squash, and pattypan. Unlike winter squash, its thin edible skin and soft seeds require no peeling, while its mild flavor and high water content (94%) make it ideal for quick cooking methods like grilling or sautéing. This low-calorie vegetable provides notable potassium and vitamin C, with a single cup containing only 20 calories and 4g carbohydrates.

Macro Impact

A 1 cup serving contains 18 calories, 1g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 18 calories?
Walking3.5 mph, moderate pace
4 min
YogaModerate effort, gentle pace
3 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (113 g)
Amount per serving
Calories18
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate4g
1%
Dietary Fiber1g
4%
Total Sugars2g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron0.4mg
2%
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
4 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
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
2%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
4%
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
5%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
1 / 30 mcg
4%
Cobalamin, B12
0 / 2 mcg
0%
Folate
33 / 400 mcg
8%
Vitamin A
11 / 800 mcg
1%
Vitamin C
19 / 83 mg
23%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
0 / 13 mg
3%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
10%
Phosphorous
43 / 700 mg
6%
Potassium
296 / 3k mg
10%
Selenium
0 / 55 mcg
0%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
107 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Squash, summer, all varieties, raw. USDA Standard Reference, Legacy. Food ID 170487.
  2. 2.Squash, summer, all varieties, raw. Canadian Nutrient File. Food ID 2303.

Disclaimer & Important Notices

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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