Squash
Winter, butternut, raw
4 medium (1 lb) of squash (Winter, butternut, raw) contains 816 Calories. The macronutrient breakdown is 91% carbs, 2% fat, and 8% protein. This is a good source of fiber (130% of your Daily Value), potassium (136% of your Daily Value), and calcium (87% of your Daily Value).
Nutrition Facts
For 4 medium (1 lb) of squash (1.81kg)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 816 | |
| Fats | 2g | 2% |
| Saturated fats | 0.4g | 2% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 73mg | 3% |
| Carbs | 212g | 77% |
| Net carbs | 176g | |
| Fiber | 36g | 130% |
| Sugar | 40g | |
| Protein | 18g | |
| Calcium | 871mg | 87% |
| Iron | 13mg | 159% |
| Potassium | 6385mg | 136% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 15129μg | |
| Beta carotene | 76660μg | |
| Caffeine | 0mg | |
| Choline | – | |
| Copper | 1mg | 145% |
| Fluoride | – | |
| Folate (B9) | 490μg | 122% |
| Lycopene | 0μg | |
| Magnesium | 617mg | 147% |
| Manganese | 4mg | 159% |
| Niacin | 22mg | 136% |
| Pantothenic acid | 7mg | 145% |
| Phosphorus | 599mg | 86% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 28% |
| Selenium | 9μg | 16% |
| Theobromine | 0mg | |
| Thiamine | 2mg | 151% |
| Vitamin A IU | 192828IU | |
| Vitamin A | 9650μg | 1072% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 3mg | 215% |
| Vitamin C | 381mg | 423% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 26mg | 174% |
| Vitamin K | 20μg | 17% |
| Zinc | 3mg | 25% |
| Sugars | ||
| Sugar | 40g | |
| Sucrose | 4g | |
| Glucose | 18g | |
| Fructose | 18g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.4g | 2% |
| Monounsaturated fats | 0.1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
