Squash, winter, all varieties, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Hard-shelled and vibrant, raw winter squash varieties like butternut and acorn offer a firm texture and a subtly sweet, earthy flavor, though typically cooked before eating.
Per 100g reference serving, Squash, winter, all varieties, raw provides 34 kcal of energy, 0.95g protein (10% of calories), 8.59g total carbohydrates (87% of calories, including 1.5g dietary fiber and 2.2g sugars), and 0.13g total fat (3% of calories).
Vitamins Profile in Squash, winter, all varieties, raw (Per 100g)
Track how Squash, winter, 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) | 12.3 mg | 13.7% DV |
| Vitamin A (RAE) | 68 µg | 7.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.12 mg | 0.8% DV |
| Vitamin K (Phylloquinone) | 1.1 µg | 0.9% DV |
| Vitamin B1 (Thiamin) | 0.03 mg | 2.5% DV |
| Vitamin B2 (Riboflavin) | 0.062 mg | 4.8% DV |
| Vitamin B3 (Niacin) | 0.5 mg | 3.1% DV |
| Vitamin B5 (Pantothenic Acid) | 0.188 mg | 3.8% DV |
| Vitamin B6 (Pyridoxine) | 0.156 mg | 9.2% DV |
| Total Folate (Vitamin B9) | 24 µg | 6% DV |
| Folate (Dietary Folate Equivalents) | 24 µg | 6% DV |
| Natural Food Folate | 24 µg | 6% DV |
| Choline | 10 mg | 1.8% DV |
| Beta-Carotene | 820 µg | 22.8% DV |
| Lutein + Zeaxanthin | 38 µg | 0.4% DV |
Minerals & Electrolytes in Squash, winter, 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) | 0.58 mg | 3.2% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 350 mg | 7.4% DV |
| Zinc (Zn) | 0.21 mg | 1.9% DV |
| Selenium (Se) | 0.4 µg | 0.7% DV |
| Phosphorus (P) | 23 mg | 1.8% DV |
| Copper (Cu) | 0.071 mg | 7.9% DV |
| Manganese (Mn) | 0.163 mg | 7.1% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.035 g | 2.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.021 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.01 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.056 g | 0.3% DV |
| Saturated Fat (SFA) | 0.027 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.082 g | 2.7% DV |
| Isoleucine (BCAA) | 0.057 g | 3.8% DV |
| Valine (BCAA) | 0.062 g | 3.4% DV |
| Lysine | 0.053 g | 2.5% DV |
| Methionine | 0.018 g | 1.8% DV |
| Tryptophan | 0.021 g | 5.2% DV |
| Phenylalanine | 0.057 g | 3.8% DV |
| Threonine | 0.043 g | 3.9% DV |
| Histidine | 0.027 g | 3.4% DV |
| Glycine | 0.053 g | 1.8% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Squash, winter, all varieties, raw contains 34 calories (kcal), 0.95g of protein, 8.59g of carbohydrates (1.5g fiber, 2.2g total sugars), and 0.13g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Squash, winter, all varieties, raw has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -6.76 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Squash, winter, 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, winter, 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.