...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, raw
Refuse: 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)
Butternut Squash is an excellent source of beta carotene and vitamin A, as well as other beneficial nutrients.
