99

Summer Squash

Squash, Summer, All Varieties, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin C.

The food contains 3.35g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.21 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Squash, Summer, All Varieties, Raw has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat8%
 Calories from Carbs67%

Why this is good for you

  • High in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A200 IU4%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent10 mcg
Alpha Carotene0 mcg
Beta Carotene120 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin2124.9 mcg
Vitamin C17 mg28.3%Top 10%Very High
Vitamin E0.12 mg0.4%Bottom 30%Low
Vitamin K3 mcg3.8%Mid 40%Average
Thiamin0.05 mg3.2%Mid 40%Average
Riboflavin0.14 mg8.4%Mid 40%Average
Niacin0.49 mg2.4%Bottom 30%Low
Vitamin B60.22 mg10.9%Mid 40%Average
Folate29 mcg7.2%Top 30%High
Food Folate29 mcg
Folic Acid0 mcg
Dietary Folate Equivalents29 mcg
Vitamin B120 mcg
Pantothenic Acid0.15 mg1.5%Mid 40%Average
Choline6.7 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium15 mg1.5%Mid 40%Average
Iron0.35 mg1.9%Bottom 30%Low
Magnesium17 mg4.3%Mid 40%Average
Phosphorus38 mg3.8%Bottom 30%Low
Potassium262 mg7.5%Mid 40%Average
Sodium2 mg0.1%Bottom 10%Very Low
Zinc0.29 mg1.9%Bottom 30%Low
Copper0.05 mg2.5%Bottom 30%Low
Manganese0.18 mg8.8%Mid 40%Average
Selenium0.2 mcg0.29%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3.3 g1.1%Bottom 30%Low
Dietary Fiber1.1 g4.4%Mid 40%Average
Starch0 g
Sugars2.2 g
Sucrose30 mg
Glucose750 mg
Fructose950 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.2 g2.4%Bottom 30%Low
Tryptophan11 mg
Threonine28 mg
Isoleucine42 mg
Leucine69 mg
Lysine65 mg
Methionine17 mg
Cystine12 mg
Phenylalanine41 mg
Tyrosine31 mg
Valine53 mg
Arginine50 mg
Histidine25 mg
Alanine62 mg
Aspartic Acid144 mg
Glutamic Acid126 mg
Glycine44 mg
Proline37 mg
Serine48 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.18 g0.28%Bottom 30%Low
Saturated Fat0.04 g0.22%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids56 mg
Total Omega 6 Fatty Acids33 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water94.6 g
Ash0.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 16 Calories from Fat 2

% Daily Value *

Total Fat 0.18 g 0.28%

Saturated Fat 0.04 g 0.22%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2 mg 0.1%

Total Carbohydrates 3.3 g 1.1%

Dietary Fiber 1.1 g4.4%

Sugars 2.2 g

Protein 1.2 g 2.4%

Vitamin A 4% Vitamin C 28.3%

Calcium 1.5% Iron 1.9%

*Based on a 2000 Calorie diet

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