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How Many Calories in Squash, Winter, All Varieties, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 10 kcal | 0.3g |
| 100g | 34 kcal | 0.9g |
| 1 cup, cubes | 39 kcal | 1.0g |
A squash, winter, all varieties, raw contains 34 calories per 100g. A typical 1 cup, cubes (116g) provides about 39 calories. Squash, Winter, All Varieties, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Squash, Winter, All Varieties, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (116g) |
|---|---|---|
| Calories | 34 kcal | 39 kcal |
| Protein | 0.9g | 1.0g |
| Carbohydrates | 8.6g | 10.0g |
| of which Sugars | 2.2g | 2.6g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 1.5g | 1.7g |
| Sodium | 4.0mg | 5mg |
| Potassium | 350.0mg | 406mg |
| Calcium | 28.0mg | 32mg |
| Iron | 0.6mg | 0.7mg |
| Vitamin C | 12.3mg | 14.3mg |
| Vitamin A | 68.0µg | 79µg |
| Selenium | 0.4µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% 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 (14% DV)
- Calories: 2% DV
- Protein: 2% DV
- Carbohydrates: 3% DV
- Fibre: 5% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 7% DV
- Calcium: 2% DV
- Iron: 3% DV
- Vitamin C: 14% DV
- Vitamin A: 8% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking squash, winter, all varieties, raw
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Have a cat or dog? Check whether squash, winter, all varieties, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out squash, winter, all varieties, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
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, winter, all varieties, raw fit your diet?
Weight management
At 34 calories per 100g, squash, winter, 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, winter, all varieties, raw per 100g?
Squash, Winter, All Varieties, Raw contains 34 calories per 100g, based on USDA reference data.
Is squash, winter, all varieties, raw high in calories?
A 1 cup, cubes of squash, winter, all varieties, raw (116g) has around 39 calories — roughly 2% of a 2,000-calorie daily intake.
Is squash, winter, all varieties, raw good for weight loss?
At 34 calories per 100g, squash, winter, all varieties, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, cubes provides about 39 calories.
How much protein is in squash, winter, all varieties, raw?
Squash, Winter, All Varieties, Raw contains 0.9g of protein per 100g.
Is squash, winter, all varieties, raw a good source of fibre?
Squash, Winter, All Varieties, Raw is relatively low in fibre at 1.5g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does squash, winter, all varieties, raw compare to balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt?
Squash, Winter, All Varieties, Raw has 34 calories per 100g, close to balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt at 34 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of squash, winter, all varieties, raw for 20g of protein?
With 0.9g of protein per 100g, you'd need roughly 2222g of squash, winter, all varieties, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to squash, winter, all varieties, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Squash, Winter, All Varieties, Raw (this page) | 34 kcal | 0.9g | 8.6g | 0.1g |
| Balsam-pear (bitter Gourd), Leafy Tips, Cooked, Boiled, Drained, without Salt | 34 kcal | 3.6g | 6.7g | 0.2g |
| Broccoli | 34 kcal | 2.8g | 6.6g | 0.4g |
| Cowpeas, Young Pods with Seeds, Cooked, Boiled, Drained, without Salt | 34 kcal | 2.6g | 7.0g | 0.3g |
| Jute, Potherb, Raw | 34 kcal | 4.7g | 5.8g | 0.2g |
| Mushrooms, Shiitake, Raw | 34 kcal | 2.2g | 6.8g | 0.5g |
| Onions, Welsh, Raw | 34 kcal | 1.9g | 6.5g | 0.4g |
More kit for squash, winter, all varieties, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.