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How Many Calories in Baked Yellow Squash?

author image Jon Williams
Jon Williams is a clinical psychologist and freelance writer. He has performed, presented and published research on a variety of psychological and physical health issues.
How Many Calories in Baked Yellow Squash?
Without breadcrumbs or batter, yellow squash is low in calories. Photo Credit jatrax/iStock/Getty Images

Yellow squash, harvested in home gardens near the end of the summer but available in supermarkets year-round, belongs to the same family as zucchini and acorn squash. Served unadorned, it is low in calories, but many recipes call for high-calorie or high-fat ingredients that add considerably to the calorie count.

Calories in Squash

A 3-oz. serving of yellow squash has 17 calories, 2 of which come from fat, according to the WolframAlpha webiste. It provides some nutrition with those few calories, including 8 percent of the daily value of vitamin C, 5 percent of magnesium and 4 percent of vitamin A and folate.

Baked Squash

Though recipes vary, baked squash typically is breaded or battered, or it is diced and topped with a mixture of butter and bread crumbs. These ingredients detract from the otherwise healthy nutritional profile of yellow squash. For example, a 1-cup serving of breaded or battered squash has 156 calories, according to the FitDay website.

Restaurant Baked Squash

Restaurants usually favor flavor over a low calorie profile, so expect baked squash from a restaurant to be more calorie-intense than plain squash. For example, Calorie Lab reports that a single side of yellow squash at one popular restaurant has 117 calories.

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Healthy Alternatives

If you are making squash at home, reduce calories by eliminating the bread crumbs, butter and batter. Instead, drizzle a bit of olive oil on your squash, mix it with diced garlic, and grill it. Serve your squash with grilled onions.

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