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Squash Nutrition
the nutritional value of squash and full squash nutrition information...
Butternut Squash is an excellent source of beta carotene and vitamin A, as well as other beneficial nutrients.
Squash is an excellent source of vitmin A which plays a part in eye health and can help to fight off viral infections.
Squash is also an excellent source of beta carotene which helps protect the bodies' cells from free radical damage and also provides a source of vitamin A. Beta carotene also helps support the function of the immune and reproductive systems.
Squash is an excellent source of beta cryptoxanthin which fights free radical damage and also provides a source of vitamin A. Beta cryptoxanthin can also reduce the risk of inflammatory polyarthritis and lung cancer.
Squash nutrition also provides a very good source of niacin (vitamin B3) which can help to lower
cholesterol
levels and also stabilise the blood sugar. B3 also helps the body to process fats.
Squash also provides a good source of pantothenic acid (vitamin B5) which helps to turn carbohydrates and fats into useable energy and helps with adrenal gland health.
Squash contains vitamin B6 in good amounts also which can help prevent homocysteine build up in the blood and also helps to breakdown sugars and starches.
Squash also provides a good amount of vitamin C which helps to protect the bodies' cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.
One cup of butternut squash contains around 63 calories.
THE FULL NUTRITIONAL VALUE OF SQUASH:
Squash, winter, butternut, rawRefuse: 16% (Seeds, rind and trimmings)
Scientific Name: Cucurbita moschata
NDB No: 11485 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, cubes
-------
140g
| | Proximates
|
|
Water
|
g
|
120.97
|
|
Energy
|
kcal
|
63
|
|
Energy
|
kJ
|
263
|
|
Protein
|
g
|
1.40
|
|
Total lipid (fat)
|
g
|
0.14
|
|
Ash
|
g
|
1.12
|
|
Carbohydrate, by difference
|
g
|
16.37
|
|
Fiber, total dietary
|
g
|
2.8
|
|
Sugars, total
|
g
|
3.08
|
|
Sucrose
|
g
|
0.31
|
|
Glucose (dextrose)
|
g
|
1.39
|
|
Fructose
|
g
|
1.39
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.00
|
|
Galactose
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
67
|
|
Iron, Fe
|
mg
|
0.98
|
|
Magnesium, Mg
|
mg
|
48
|
|
Phosphorus, P
|
mg
|
46
|
|
Potassium, K
|
mg
|
493
|
|
Sodium, Na
|
mg
|
6
|
|
Zinc, Zn
|
mg
|
0.21
|
|
Copper, Cu
|
mg
|
0.101
|
|
Manganese, Mn
|
mg
|
0.283
|
|
Selenium, Se
|
mcg
|
0.7
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
29.4
|
|
Thiamin
|
mg
|
0.140
|
|
Riboflavin
|
mg
|
0.028
|
|
Niacin
|
mg
|
1.680
|
|
Pantothenic acid
|
mg
|
0.560
|
|
Vitamin B-6
|
mg
|
0.216
|
|
Folate, total
|
mcg
|
38
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
38
|
|
Folate, DFE
|
mcg_DFE
|
38
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
745
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
5916
|
|
Carotene, alpha
|
mcg
|
1168
|
|
Cryptoxanthin, beta
|
mcg
|
4859
|
|
Vitamin A, IU
|
IU
|
14882
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
2.02
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
1.5
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.029
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.025
|
|
18:0
|
g
|
0.003
|
|
Fatty acids, total monounsaturated
|
g
|
0.010
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.010
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.059
|
|
18:2 undifferentiated
|
g
|
0.022
|
|
18:3 undifferentiated
|
g
|
0.036
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.020
|
|
Threonine
|
g
|
0.042
|
|
Isoleucine
|
g
|
0.055
|
|
Leucine
|
g
|
0.080
|
|
Lysine
|
g
|
0.052
|
|
Methionine
|
g
|
0.017
|
|
Cystine
|
g
|
0.013
|
|
Phenylalanine
|
g
|
0.055
|
|
Tyrosine
|
g
|
0.048
|
|
Valine
|
g
|
0.060
|
|
Arginine
|
g
|
0.078
|
|
Histidine
|
g
|
0.027
|
|
Alanine
|
g
|
0.059
|
|
Aspartic acid
|
g
|
0.150
|
|
Glutamic acid
|
g
|
0.245
|
|
Glycine
|
g
|
0.052
|
|
Proline
|
g
|
0.050
|
|
Serine
|
g
|
0.055
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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