Kabocha squash, a Japanese winter squash variety, contains a deep yellow flesh underneath green-blue or orange skin. The calories in this buttercup-type of winter squash may help you meet your nutritional goals.
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A 1-cup serving of kabocha squash contains 30 calories, according to the MyFitnessPal website. This amount accounts for 1.5 percent of the calories you need in a day if you're adhering to a 2,000-calorie diet. This amount may vary depending on how the squash is cooked.
Many of the calories in a 1-cup serving of kabocha squash come from carbohydrates. This portion of squash contains 7 grams of this nutrient, or 5.4 percent of the 130 grams recommended for daily consumption by the Institute of Medicine. One cup of kabocha squash provides 70 percent of vitamin A and 15 percent of vitamin C you need in a day.
The Vegetarians in Paradise website notes that you can braise or steam peeled and seeded kabocha squash, two cooking methods that do not require any added calories for the process. You may also bake this squash, but the website advises to brush it with canola oil before putting it in the oven. Be sure to account for calories from oil when calculating total calories.