Fried summer squash, yellow or green: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crispy and tender, fried summer squash features slices of yellow or green squash, often lightly breaded or battered, then pan-fried until golden brown, offering a delightful texture and mild, sweet flavor. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 2 medium summer squash (yellow or zucchini), sliced into 1/4-inch rounds - 1/2 cup all-purpose flour - 1/2 cup cornmeal - 1 tsp salt - 1/2 tsp black pepper - 1/4 tsp garlic powder - 1/2 cup milk - Vegetable oil for frying Instructions: 1. In a shallow dish, combine flour, cornmeal, salt, pepper, and garlic powder. Mix well. 2. Pour milk into another shallow dish. 3. Dip each squash slice first in milk, letting excess drip off, then dredge thoroughly in the cornmeal mixture, ensuring it's fully coated. 4. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat. Fry squash slices in batches for 3-4 minutes per side, or until golden brown and tender. 5. Remove fried squash and place on a wire rack lined with paper towels to drain excess oil. 6. Serve immediately.
Per 100g reference serving, Fried summer squash, yellow or green provides 216 kcal of energy, 3.76g protein (7% of calories), 21.5g total carbohydrates (40% of calories, including 1.2g dietary fiber and 1.53g sugars), and 12.9g total fat (53% of calories).
Vitamins Profile in Fried summer squash, yellow or green (Per 100g)
Track how Fried summer squash, yellow or green contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 7 mg | 7.8% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.04 µg | 1.7% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 2.37 mg | 15.8% DV |
| Vitamin K (Phylloquinone) | 14 µg | 11.7% DV |
| Vitamin B1 (Thiamin) | 0.267 mg | 22.3% DV |
| Vitamin B2 (Riboflavin) | 0.153 mg | 11.8% DV |
| Vitamin B3 (Niacin) | 1.94 mg | 12.1% DV |
| Vitamin B6 (Pyridoxine) | 0.075 mg | 4.4% DV |
| Total Folate (Vitamin B9) | 49 µg | 12.2% DV |
| Folate (Dietary Folate Equivalents) | 73 µg | 18.2% DV |
| Natural Food Folate | 16 µg | 4% DV |
| Choline | 15.3 mg | 2.8% DV |
| Preformed Retinol | 5 µg | 0.6% DV |
| Beta-Carotene | 44 µg | 1.2% DV |
| Lutein + Zeaxanthin | 527 µg | 5.3% DV |
Minerals & Electrolytes in Fried summer squash, yellow or green (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.69 mg | 9.4% DV |
| Calcium (Ca) | 33 mg | 2.5% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 149 mg | 3.2% DV |
| Zinc (Zn) | 0.39 mg | 3.5% DV |
| Selenium (Se) | 5.4 µg | 9.8% DV |
| Phosphorus (P) | 55 mg | 4.4% DV |
| Copper (Cu) | 0.079 mg | 8.8% DV |
| Sodium (Na) | 317 mg | 13.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.558 g | 34.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 4.28 g | 30.6% DV |
| Monounsaturated Fat (MUFA) | 5.22 g | 17.4% DV |
| Polyunsaturated Fat (PUFA) | 4.85 g | 24.2% DV |
| Saturated Fat (SFA) | 1.8 g | 9% DV |
| Dietary Cholesterol | 11 mg | 3.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fried summer squash, yellow or green contains 216 calories (kcal), 3.76g of protein, 21.5g of carbohydrates (1.2g fiber, 1.53g total sugars), and 12.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fried summer squash, yellow or green has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.123 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Fried summer squash, yellow or green: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fried summer squash, yellow or green by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.