A squash may be any plant that belongs to the Cucurbita genus, usually Cucurbita pepo. This species includes well-known varieties, such as pumpkin, zucchini and yellow squash. A summer squash is a squash that you eat in the summer when the fruit is still immature. A winter squash is fully mature when you eat it.
Preparation and Serving Size
The nutritional content of squash is generally the same for all varieties. This nutritional information applies to all types of summer squash and is based on a serving size of 1 cup of the sliced, raw flesh. This quantity of squash weighs 113 grams, or about 4 ounces.
Calories
A serving of squash contains a total of 18.1 calories. Carbohydrates contribute 13 calories, fat accounts for 1.7 calories and proteins provide the remaining 3.3 calories. A serving of squash provides less than 1 percent of the daily value (DV) for calories, based on a daily diet of 2,000 calories.
Carbohydrates
A serving of squash contains a total of 3.8 grams of carbohydrates, or about 1 percent of the DV for total carbohydrates. This includes 1.2 grams of dietary fiber, which is about 5 percent of the DV for dietary fiber. A serving of squash also has 2.5 grams of sugar.
Fat and Protein
A serving of squash contains 0.2 total grams of fat, which is less than 1 percent of the DV for total fat. Squash doesn't contain any saturated fats, cholesterol or trans fats. A serving of squash also has 3.3 grams of protein, which is 6.6 percent of the DV for protein.
Vitamins
A serving of squash contains 32 percent of the DV for vitamin C and 12 percent of the DV for vitamin B6. It also contains 9 percent of the DV for riboflavin, 8 percent of the DV for folate, 5 percent of the DV for vitamin A, and 4 percent of the DV for thiamin and vitamin K.
Minerals
A serving of squash contains 10 percent of the DV for manganese, 8 percent of the DV for potassium. It also contains 5 percent of the DV for magnesium, 4 percent of the DV for phosphorus and 3 percent of the DV for copper.
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