Nutrition database
Squash and pumpkin nutrition facts
Zucchini, summer squash, butternut, acorn and spaghetti squash, and pumpkin, raw, cooked or canned. Winter squashes are starchier and higher in calories than summer squashes.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Canned Pumpkin | 1 cup | 83 | 2.7 g | 19.8 g | 0.7 g |
| Pumpkin | 1 cup (1" cubes) | 30 | 1.2 g | 7.5 g | 0.1 g |
| Spaghetti Squash | 1 cup | 42 | 1 g | 10 g | 0.4 g |
| Zucchini | 1 cup, chopped | 21 | 1.5 g | 3.9 g | 0.4 g |
| Acorn Squash | 1 cup, cubes | 115 | 2.3 g | 29.9 g | 0.3 g |
| Butternut Squash | 1 cup, cubes | 82 | 1.8 g | 21.5 g | 0.2 g |
| Cooked Zucchini | 1 cup, sliced | 27 | 2.1 g | 4.8 g | 0.6 g |
| Pumpkin Pie Filling | 1 cup | 281 | 2.9 g | 71.3 g | 0.4 g |
| Raw Butternut Squash | 1 cup, cubes | 63 | 1.4 g | 16.4 g | 0.1 g |
| Summer Squash | 1 cup, sliced | 18 | 1.4 g | 3.8 g | 0.2 g |
| Yellow Squash | 1 cup sliced | 24 | 1.3 g | 4.9 g | 0.3 g |
| Acorn Squash Baked with Salt | 1 cup, cubes | 115 | 2.3 g | 29.9 g | 0.3 g |
| Acorn Squash Boiled Mashed | 1 cup, mashed | 83 | 1.6 g | 21.5 g | 0.2 g |
| Acorn Squash Boiled Mashed with Salt | 1 cup, mashed | 83 | 1.6 g | 21.5 g | 0.2 g |
| Acorn Squash Raw | 1 cup, cubes | 56 | 1.1 g | 14.6 g | 0.1 g |
| Baby Zucchini Raw | 1 medium | 2 | 0.3 g | 0.3 g | <0.1 g |
| Bitter Gourd Pods | 1 cup (1/2" pieces) | 16 | 0.9 g | 3.4 g | 0.2 g |
| Bitter Gourd Pods Boiled | 1 cup (1/2" pieces) | 24 | 1 g | 5.4 g | 0.2 g |
| Bitter Gourd Pods Boiled with Salt | 1 cup (1/2" pieces) | 24 | 1 g | 5.4 g | 0.2 g |
| Butternut Squash Baked with Salt | 1 cup, cubes | 82 | 1.8 g | 21.5 g | 0.2 g |
| Butternut Squash Frozen | 1/3 package (12 oz) | 64 | 2 g | 16.3 g | 0.1 g |
| Butternut Squash Frozen Boiled | 1 cup, mashed | 94 | 3 g | 24.1 g | 0.2 g |
| Butternut Squash Frozen Boiled with Salt | 1 cup, mashed | 94 | 3 g | 24.1 g | 0.2 g |
| Calabash Gourd | 1/2 cup (1" pieces) | 8 | 0.4 g | 2 g | <0.1 g |
| Calabash Gourd Boiled | 1 cup (1" cubes) | 22 | 0.9 g | 5.4 g | <0.1 g |
| Calabash Gourd Boiled with Salt | 1 cup (1" cubes) | 19 | 0.9 g | 4.5 g | <0.1 g |
| Chayote | 1 cup (1" pieces) | 25 | 1.1 g | 6 g | 0.2 g |
| Chayote Boiled | 1 cup (1" pieces) | 38 | 1 g | 8.1 g | 0.8 g |
| Chayote Boiled with Salt | 1 cup (1" pieces) | 35 | 1 g | 7.2 g | 0.8 g |
| Dishcloth Gourd | 1 cup (1" pieces) | 19 | 1.1 g | 4.1 g | 0.2 g |
| Dishcloth Gourd Boiled | 1 cup (1" pieces) | 100 | 1.2 g | 25.5 g | 0.6 g |
| Dishcloth Gourd Boiled with Salt | 1 cup (1" pieces) | 96 | 1.2 g | 24.5 g | 0.6 g |
| Hubbard Squash Baked | 1 cup, cubes | 103 | 5.1 g | 22.2 g | 1.3 g |
| Hubbard Squash Baked with Salt | 1 cup, cubes | 103 | 5.1 g | 22.2 g | 1.3 g |
| Hubbard Squash Boiled Mashed | 1 cup, mashed | 71 | 3.5 g | 15.2 g | 0.9 g |
| Hubbard Squash Boiled Mashed with Salt | 1 cup, mashed | 71 | 3.5 g | 15.2 g | 0.9 g |
| Hubbard Squash Raw | 1 cup, cubes | 46 | 2.3 g | 10.1 g | 0.6 g |
| Italian-Style Zucchini Canned | 1 cup | 66 | 2.3 g | 15.5 g | 0.2 g |
| Kanpyo Dried Gourd Strips | 1 strip | 16 | 0.5 g | 4.1 g | <0.1 g |
| Pumpkin Boiled | 1 cup, mashed | 49 | 1.8 g | 12 g | 0.2 g |
| Pumpkin Boiled with Salt | 1 cup, mashed | 44 | 1.8 g | 10.6 g | 0.2 g |
| Pumpkin Canned with Salt | 1 cup | 83 | 2.7 g | 19.8 g | 0.7 g |
| Pumpkin Flowers Boiled | 1 cup | 20 | 1.5 g | 4.4 g | 0.1 g |
| Pumpkin Flowers Boiled with Salt | 1 cup | 20 | 1.5 g | 4.3 g | 0.1 g |
| Pumpkin Flowers Raw | 1 cup | 5 | 0.3 g | 1.1 g | <0.1 g |
| Scallop Squash Boiled | 1 cup, mashed | 38 | 2.5 g | 7.9 g | 0.4 g |
| Scallop Squash Boiled with Salt | 1/2 cup slices | 14 | 0.9 g | 3 g | 0.2 g |
| Scallop Squash Raw | 1 cup slices | 23 | 1.6 g | 5 g | 0.3 g |
| Spaghetti Squash Cooked with Salt | 1 cup | 42 | 1 g | 10 g | 0.4 g |
| Spaghetti Squash Raw | 1 cup, cubes | 31 | 0.6 g | 7 g | 0.6 g |
| Summer Squash Boiled | 1 cup, sliced | 36 | 1.6 g | 7.8 g | 0.6 g |
| Summer Squash Boiled with Salt | 1 cup slices | 36 | 1.6 g | 7.8 g | 0.6 g |
| Wax Gourd Boiled | 1 cup, cubes | 25 | 0.7 g | 5.3 g | 0.4 g |
| Wax Gourd Boiled with Salt | 1 cup, cubes | 19 | 0.7 g | 4.3 g | 0.4 g |
| Wax Gourd Raw | 1 cup, cubes | 17 | 0.5 g | 4 g | 0.3 g |
| Winter Squash Baked | 1 cup, cubes | 76 | 1.8 g | 18.1 g | 0.7 g |
| Winter Squash Baked with Salt | 1 cup, cubes | 76 | 1.8 g | 18.1 g | 0.7 g |
| Winter Squash Raw | 1 cup, cubes | 39 | 1.1 g | 10 g | 0.2 g |
| Yellow Squash Boiled | 1 cup, sliced | 34 | 1.9 g | 6.8 g | 0.7 g |
| Yellow Squash Boiled with Salt | 1 cup slices | 34 | 1.9 g | 6.8 g | 0.7 g |
| Yellow Squash Canned Drained | 1 cup, diced | 27 | 1.3 g | 6.2 g | 0.1 g |
| Yellow Squash Frozen | 1 cup slices | 26 | 1.1 g | 6.2 g | 0.2 g |
| Yellow Squash Frozen Boiled | 1 cup slices | 48 | 2.5 g | 10.6 g | 0.4 g |
| Yellow Squash Frozen Boiled with Salt | 1 cup slices | 48 | 2.5 g | 10.6 g | 0.4 g |
| Zucchini Boiled with Salt | 1/2 cup slices | 14 | 1 g | 2.4 g | 0.3 g |
| Zucchini Frozen | 1/3 package (10 oz) | 16 | 1.1 g | 3.4 g | 0.1 g |
| Zucchini Frozen Boiled | 1 cup | 38 | 2.6 g | 7.9 g | 0.3 g |
| Zucchini Frozen Boiled with Salt | 1 cup | 31 | 2.6 g | 6.6 g | 0.3 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Squash and pumpkin compared, per 100 g
- Most protein per 100 g: Kanpyo Dried Gourd Strips (8.58 g), Baby Zucchini Raw (2.71 g), Hubbard Squash Baked (2.48 g).
- Fewest calories per 100 g: Wax Gourd Boiled with Salt (11), Calabash Gourd Boiled with Salt (13), Wax Gourd Raw (13).
- Most fiber per 100 g: Kanpyo Dried Gourd Strips (9.8 g), Pumpkin Pie Filling (8.3 g), Hubbard Squash Baked (4.9 g).
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