Summer squash, cooked, as ingredient: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate and mild, cooked summer squash, like zucchini or yellow squash, offers a tender texture and a slightly sweet flavor, perfect for light and healthy dishes.
Per 100g reference serving, Summer squash, cooked, as ingredient provides 21 kcal of energy, 1.31g protein (21% of calories), 4.11g total carbohydrates (66% of calories, including 1.2g dietary fiber and 3.16g sugars), and 0.35g total fat (13% of calories).
Vitamins Profile in Summer squash, cooked, as ingredient (Per 100g)
Track how Summer squash, cooked, as ingredient 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) | 18.6 mg | 20.7% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.15 mg | 1% DV |
| Vitamin K (Phylloquinone) | 4.4 µg | 3.7% DV |
| Vitamin B1 (Thiamin) | 0.051 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.8% DV |
| Vitamin B3 (Niacin) | 0.502 mg | 3.1% DV |
| Vitamin B6 (Pyridoxine) | 0.141 mg | 8.3% DV |
| Total Folate (Vitamin B9) | 22 µg | 5.5% DV |
| Folate (Dietary Folate Equivalents) | 22 µg | 5.5% DV |
| Natural Food Folate | 22 µg | 5.5% DV |
| Choline | 9.8 mg | 1.8% DV |
| Beta-Carotene | 117 µg | 3.2% DV |
| Lutein + Zeaxanthin | 1350 µg | 13.5% DV |
Minerals & Electrolytes in Summer squash, cooked, as ingredient (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) | 0.48 mg | 2.7% DV |
| Calcium (Ca) | 22 mg | 1.7% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 284 mg | 6% DV |
| Zinc (Zn) | 0.36 mg | 3.3% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 41 mg | 3.3% DV |
| Copper (Cu) | 0.085 mg | 9.4% DV |
| Sodium (Na) | 6 mg | 0.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.061 g | 3.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.041 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.014 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.102 g | 0.5% DV |
| Saturated Fat (SFA) | 0.104 g | 0.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Summer squash, cooked, as ingredient contains 21 calories (kcal), 1.31g of protein, 4.11g of carbohydrates (1.2g fiber, 3.16g total sugars), and 0.35g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Summer squash, cooked, as ingredient has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -4.66 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Summer squash, cooked, as ingredient: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Summer squash, cooked, as ingredient by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.