Winter squash, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Hard-shelled and vibrant, raw winter squash varieties like butternut or acorn offer a firm texture and mild, earthy sweetness, awaiting transformation into comforting meals.
Per 100g reference serving, Winter squash, raw provides 26 kcal of energy, 1g protein (13% of calories), 6.5g total carbohydrates (84% of calories, including 0.5g dietary fiber and 2.76g sugars), and 0.1g total fat (3% of calories).
Vitamins Profile in Winter squash, raw (Per 100g)
Track how Winter squash, 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) | 9 mg | 10% DV |
| Vitamin A (RAE) | 426 µg | 47.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1.06 mg | 7.1% DV |
| Vitamin K (Phylloquinone) | 1.1 µg | 0.9% DV |
| Vitamin B1 (Thiamin) | 0.05 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.11 mg | 8.5% DV |
| Vitamin B3 (Niacin) | 0.6 mg | 3.8% DV |
| Vitamin B6 (Pyridoxine) | 0.061 mg | 3.6% DV |
| Total Folate (Vitamin B9) | 16 µg | 4% DV |
| Folate (Dietary Folate Equivalents) | 16 µg | 4% DV |
| Natural Food Folate | 16 µg | 4% DV |
| Choline | 8.2 mg | 1.5% DV |
| Beta-Carotene | 3100 µg | 86.1% DV |
| Alpha-Carotene | 4016 µg | 100% DV |
| Lutein + Zeaxanthin | 1500 µg | 15% DV |
Minerals & Electrolytes in Winter squash, 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) | 0.8 mg | 4.4% DV |
| Calcium (Ca) | 21 mg | 1.6% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 340 mg | 7.2% DV |
| Zinc (Zn) | 0.32 mg | 2.9% DV |
| Selenium (Se) | 0.3 µg | 0.5% DV |
| Phosphorus (P) | 44 mg | 3.5% DV |
| Copper (Cu) | 0.127 mg | 14.1% DV |
| Sodium (Na) | 1 mg | 0% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.003 g | 0.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.002 g | 0% DV |
| Monounsaturated Fat (MUFA) | 0.013 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.005 g | 0% DV |
| Saturated Fat (SFA) | 0.052 g | 0.3% 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 Winter squash, raw contains 26 calories (kcal), 1g of protein, 6.5g of carbohydrates (0.5g fiber, 2.76g total sugars), and 0.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Winter squash, raw has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -5.61 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Winter squash, raw: 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, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.