How many calories are in winter squash raw?
Winter squash raw (1 cup, cubes, 116 g) has 39 calories. 100 g has 34 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
Nutrition database · Squash and pumpkin
Winter Squash Raw Nutrition Facts
Winter Squash Raw nutrition facts from USDA FoodData Central: 39 calories in 1 cup, cubes, with 1.1 g protein, 10 g carbohydrate and 0.2 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Winter Squash Raw Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, cubes (116 g)
At a glance
- Calories
- 39
- Protein
- 1.1 g · 2%
- Total carbohydrate
- 10 g · 4%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 1.7 g · 6%
- Total sugars
- 2.6 g · 0%
- Sodium
- 4.6 mg · 0%
Opens the free label generator with this amount of winter squash raw already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 39 | 34 | |
| Total fat | 0.2 g | 0% | 0.13 g |
| Saturated fat | <0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.06 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 4.6 mg | 0% | 4 mg |
| Total carbohydrate | 10 g | 4% | 8.59 g |
| Dietary fiber | 1.7 g | 6% | 1.5 g |
| Total sugars | 2.6 g | 2.2 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.1 g | 0.95 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 79 mcg | 9% | 68 mcg |
| Vitamin C | 14 mg | 16% | 12.3 mg |
| Vitamin E | 0.14 mg | 1% | 0.12 mg |
| Vitamin K | 1.3 mcg | 1% | 1.1 mcg |
| Thiamin (B1) | <0.1 mg | 3% | 0.03 mg |
| Riboflavin (B2) | 0.07 mg | 6% | 0.06 mg |
| Niacin (B3) | 0.58 mg | 4% | 0.5 mg |
| Vitamin B6 | 0.18 mg | 11% | 0.16 mg |
| Folate (DFE) | 28 mcg | 7% | 24 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 12 mg | 2% | 10 mg |
| Minerals | |||
| Calcium | 32 mg | 2% | 28 mg |
| Iron | 0.67 mg | 4% | 0.58 mg |
| Potassium | 406 mg | 9% | 350 mg |
| Magnesium | 16 mg | 4% | 14 mg |
| Phosphorus | 27 mg | 2% | 23 mg |
| Zinc | 0.24 mg | 2% | 0.21 mg |
| Copper | 0.08 mg | 9% | 0.07 mg |
| Manganese | 0.19 mg | 8% | 0.16 mg |
| Selenium | 0.46 mcg | 1% | 0.4 mcg |
| Other | |||
| Water | 104.1 g | 89.8 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Winter Squash Raw nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, cubes | 116 g | 39 | 10 g | 1.1 g | 0.2 g | 1.7 g | 2.6 g |
| 100 g | 100 g | 34 | 8.6 g | 1 g | 0.1 g | 1.5 g | 2.2 g |
| 1 oz | 28.4 g | 10 | 2.4 g | 0.3 g | <0.1 g | 0.4 g | 0.6 g |
How much vitamin C is in winter squash raw?
Winter squash raw (1 cup, cubes, 116 g) has 14 mg of vitamin C, 16% of the Daily Value. 100 g has 12.3 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much vitamin B6 is in winter squash raw?
Winter squash raw (1 cup, cubes, 116 g) has 0.18 mg of vitamin B6, 11% of the Daily Value. 100 g has 0.16 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
Winter Squash Raw nutrition per 100 grams
100 g of winter squash raw has 34 calories, 0.95 g protein, 8.59 g carbohydrate, 1.5 g fiber, 2.2 g sugars and 0.13 g fat.
Where the calories in winter squash raw come from
About 87% of the calories in winter squash raw come from carbohydrate, 3% from fat and 10% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Winter Squash Raw nutrition label for Canada, the EU and the UK
The same serving of winter squash raw, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, cubes (116g) / pour 1 cup, cubes (116g)
Calories
40
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 10 g | 4 % |
| Fibre / Fibres | 2 g | 6 % |
| Sugars / Sucres | 3 g | 3 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 32 mg | 2 % |
| Iron / Fer | 1 mg | 4 % |
| Potassium | 406 mg | 12 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 142 kJ / 34 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 8.6 g |
| of which sugars | 2.2 g |
| Protein | 0.9 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 116g | %RI* | |
|---|---|---|---|
| Energy | 142 kJ 34 kcal |
165 kJ 39 kcal |
2% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 8.6g | 10.0g | 3.8% |
| of which sugars | 2.2g | 2.6g | 2.8% |
| Fibre | 1.5g | 1.7g | - |
| Protein | 0.9g | 1.1g | 2.2% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about winter squash raw
How many calories are in winter squash raw?
Winter squash raw (1 cup, cubes, 116 g) has 39 calories. 100 g has 34 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 40.
What is a serving of winter squash raw?
This page defaults to 1 cup, cubes (116 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for winter squash raw.
Can I use winter squash raw in a Nutrition Facts label calculation?
Yes. Open the generator with winter squash raw added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with winter squash raw
- Pumpkin30 cal per 1 cup (1" cubes)
- Spaghetti Squash42 cal per 1 cup
- Butternut Squash82 cal per 1 cup, cubes
- Zucchini21 cal per 1 cup, chopped
- Acorn Squash Boiled Mashed83 cal per 1 cup, mashed
More in Squash and pumpkin
- Canned Pumpkin83 cal per 1 cup
- Acorn Squash115 cal per 1 cup, cubes
- Cooked Zucchini27 cal per 1 cup, sliced
- Pumpkin Pie Filling281 cal per 1 cup
- Raw Butternut Squash63 cal per 1 cup, cubes
- Summer Squash18 cal per 1 cup, sliced
- Yellow Squash24 cal per 1 cup sliced
- Acorn Squash Baked with Salt115 cal per 1 cup, cubes
Tools and guides for labeling winter squash raw
If you make and sell a product that contains winter squash raw, these free tools cover the next steps.
- Nutrition Facts label generatorAdd winter squash raw and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare winter squash raw with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170489: "Squash, winter, all varieties, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with winter squash raw
Add winter squash raw and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.