Winter squash, cooked, no added fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Naturally sweet and tender, cooked winter squash without added fat is a wholesome and comforting side, highlighting its earthy flavors.
Per 100g reference serving, Winter squash, cooked, no added fat provides 37 kcal of energy, 0.89g protein (8% of calories), 8.82g total carbohydrates (84% of calories, including 2.8g dietary fiber and 3.29g sugars), and 0.35g total fat (8% of calories).
Vitamins Profile in Winter squash, cooked, no added fat (Per 100g)
Track how Winter squash, cooked, no added fat 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) | 9.6 mg | 10.7% DV |
| Vitamin A (RAE) | 260 µg | 28.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.12 mg | 0.8% DV |
| Vitamin K (Phylloquinone) | 4.4 µg | 3.7% DV |
| Vitamin B1 (Thiamin) | 0.016 mg | 1.3% DV |
| Vitamin B2 (Riboflavin) | 0.067 mg | 5.2% DV |
| Vitamin B3 (Niacin) | 0.494 mg | 3.1% DV |
| Vitamin B6 (Pyridoxine) | 0.161 mg | 9.5% DV |
| Total Folate (Vitamin B9) | 20 µg | 5% DV |
| Folate (Dietary Folate Equivalents) | 20 µg | 5% DV |
| Natural Food Folate | 20 µg | 5% DV |
| Choline | 10.6 mg | 1.9% DV |
| Beta-Carotene | 2785 µg | 77.4% DV |
| Alpha-Carotene | 680 µg | 56.7% DV |
| Lutein + Zeaxanthin | 1411 µg | 14.1% DV |
Minerals & Electrolytes in Winter squash, cooked, no added fat (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) | 0.44 mg | 2.4% DV |
| Calcium (Ca) | 22 mg | 1.7% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 240 mg | 5.1% DV |
| Zinc (Zn) | 0.22 mg | 2% DV |
| Selenium (Se) | 0.4 µg | 0.7% DV |
| Phosphorus (P) | 19 mg | 1.5% DV |
| Copper (Cu) | 0.082 mg | 9.1% DV |
| Sodium (Na) | 117 mg | 5.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.092 g | 5.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.055 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.026 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.147 g | 0.7% DV |
| Saturated Fat (SFA) | 0.072 g | 0.4% 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 Winter squash, cooked, no added fat contains 37 calories (kcal), 0.89g of protein, 8.82g of carbohydrates (2.8g fiber, 3.29g total sugars), and 0.35g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Winter squash, cooked, no added fat has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -4.52 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Winter squash, cooked, no added fat: 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 Winter squash, cooked, no added fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.