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How Many Calories in Squash, Summer, All Varieties, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 5 kcal | 0.3g |
| 100g | 16 kcal | 1.2g |
| 1 medium | 31 kcal | 2.4g |
A squash, summer, all varieties, raw contains 16 calories per 100g. A typical 1 medium (196g) provides about 31 calories. Squash, Summer, All Varieties, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Squash, Summer, All Varieties, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (196g) |
|---|---|---|
| Calories | 16 kcal | 31 kcal |
| Protein | 1.2g | 2.4g |
| Carbohydrates | 3.4g | 6.7g |
| of which Sugars | 2.2g | 4.3g |
| Fat | 0.2g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 1.1g | 2.2g |
| Sodium | 2.0mg | 4mg |
| Potassium | 262.0mg | 514mg |
| Calcium | 15.0mg | 29mg |
| Iron | 0.3mg | 0.6mg |
| Vitamin C | 17.0mg | 33.3mg |
| Vitamin A | 10.0µg | 20µg |
| Selenium | 0.2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of vitamin C (19% DV)
- Calories: 1% DV
- Protein: 2% DV
- Carbohydrates: 1% DV
- Fibre: 4% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 6% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 19% DV
- Vitamin A: 1% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
Useful for tracking squash, summer, all varieties, raw
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does squash, summer, all varieties, raw fit your diet?
Low-carb / keto
Squash, Summer, All Varieties, Raw contains 3.4g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 16 calories per 100g, squash, summer, all varieties, raw is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in squash, summer, all varieties, raw per 100g?
Squash, Summer, All Varieties, Raw contains 16 calories per 100g, based on USDA reference data.
Is squash, summer, all varieties, raw high in calories?
A 1 medium of squash, summer, all varieties, raw (196g) has around 31 calories — roughly 2% of a 2,000-calorie daily intake.
Is squash, summer, all varieties, raw good for weight loss?
At 16 calories per 100g, squash, summer, all varieties, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 medium provides about 31 calories.
How much protein is in squash, summer, all varieties, raw?
Squash, Summer, All Varieties, Raw contains 1.2g of protein per 100g.
Is squash, summer, all varieties, raw a good source of fibre?
Squash, Summer, All Varieties, Raw is relatively low in fibre at 1.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does squash, summer, all varieties, raw compare to beans, snap, canned, all styles?
Squash, Summer, All Varieties, Raw has 16 calories per 100g, close to beans, snap, canned, all styles at 16 — 0 calories fewer per 100g. See the full macro breakdown above.
Is squash, summer, all varieties, raw keto-friendly?
Squash, Summer, All Varieties, Raw contains 3.4g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of squash, summer, all varieties, raw for 20g of protein?
With 1.2g of protein per 100g, you'd need roughly 1667g of squash, summer, all varieties, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to squash, summer, all varieties, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Squash, Summer, All Varieties, Raw (this page) | 16 kcal | 1.2g | 3.4g | 0.2g |
| Beans, Snap, Canned, All Styles | 16 kcal | 0.8g | 3.5g | 0.2g |
| Cabbage, Chinese (pe-tsai), Raw | 16 kcal | 1.2g | 3.2g | 0.2g |
| Celery | 16 kcal | 0.7g | 3.0g | 0.2g |
| Lettuce, Red Leaf, Raw | 16 kcal | 1.3g | 2.3g | 0.2g |
| Mustard Spinach, (tendergreen), Cooked, Boiled, Drained, without Salt | 16 kcal | 1.7g | 2.8g | 0.2g |
| Radishes, Raw | 16 kcal | 0.7g | 3.4g | 0.1g |
More kit for squash, summer, all varieties, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.