Squash, summer, all varieties, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crisp and refreshing, raw summer squash varieties like zucchini and yellow squash offer a mild, slightly sweet flavor and a versatile texture for salads or dips.
Per 100g reference serving, Squash, summer, all varieties, raw provides 16 kcal of energy, 1.21g protein (24% of calories), 3.35g total carbohydrates (67% of calories, including 1.1g dietary fiber and 2.2g sugars), and 0.18g total fat (9% of calories).
Vitamins Profile in Squash, summer, all varieties, raw (Per 100g)
Track how Squash, summer, all varieties, raw 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) | 17 mg | 18.9% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.12 mg | 0.8% DV |
| Vitamin K (Phylloquinone) | 3 µg | 2.5% DV |
| Vitamin B1 (Thiamin) | 0.048 mg | 4% DV |
| Vitamin B2 (Riboflavin) | 0.142 mg | 10.9% DV |
| Vitamin B3 (Niacin) | 0.487 mg | 3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.155 mg | 3.1% DV |
| Vitamin B6 (Pyridoxine) | 0.218 mg | 12.8% DV |
| Total Folate (Vitamin B9) | 29 µg | 7.2% DV |
| Folate (Dietary Folate Equivalents) | 29 µg | 7.2% DV |
| Natural Food Folate | 29 µg | 7.2% DV |
| Choline | 6.7 mg | 1.2% DV |
| Beta-Carotene | 120 µg | 3.3% DV |
| Lutein + Zeaxanthin | 2125 µg | 21.2% DV |
Minerals & Electrolytes in Squash, summer, all varieties, raw (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) | 0.35 mg | 1.9% DV |
| Calcium (Ca) | 15 mg | 1.2% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 262 mg | 5.6% DV |
| Zinc (Zn) | 0.29 mg | 2.6% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 38 mg | 3% DV |
| Copper (Cu) | 0.051 mg | 5.7% DV |
| Manganese (Mn) | 0.175 mg | 7.6% DV |
| Sodium (Na) | 2 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.056 g | 3.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.033 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.016 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.089 g | 0.4% DV |
| Saturated Fat (SFA) | 0.044 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.069 g | 2.3% DV |
| Isoleucine (BCAA) | 0.042 g | 2.8% DV |
| Valine (BCAA) | 0.053 g | 2.9% DV |
| Lysine | 0.065 g | 3.1% DV |
| Methionine | 0.017 g | 1.7% DV |
| Tryptophan | 0.011 g | 2.7% DV |
| Phenylalanine | 0.041 g | 2.7% DV |
| Threonine | 0.028 g | 2.5% DV |
| Histidine | 0.025 g | 3.1% DV |
| Glycine | 0.044 g | 1.5% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Squash, summer, all varieties, raw contains 16 calories (kcal), 1.21g of protein, 3.35g of carbohydrates (1.1g fiber, 2.2g total sugars), and 0.18g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Squash, summer, all varieties, raw has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -4.14 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Squash, summer, all varieties, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Squash, summer, all varieties, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.