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.
A one cup serving of kabocha squash contains 39 calories, according to LIVESTRONG's food database MyPlate. This amount accounts for about two 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.
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Carbohydrates and Fiber
Many of the calories in a one cup serving of kabocha squash come from carbohydrates. This portion of squash contains about 10 grams of this nutrient, or 3.1 to 4.5 percent of the 225 to 325 grams recommended for daily consumption by The Dietary Guidelines for Americans, according to MayoClinic.
Of the 10 grams, 1.74 grams is fiber, according to MyPlate. While not much, this fiber does go towards your daily recommended amount. For men 50 or younger, that amount is 38 grams; for those over 50, it is 30 grams. For women 50 or younger, it is 25 grams of fiber; for those over 50, it is 21 grams.
Fat and Sugar
Kabocha squash in a one cup serving includes less than one gram of fat and 2.5 grams of sugar. This makes it a great addition to any low or even non-fat diet. The American Heart Association recommends no more than 36 grams of sugar for men and 25 grams of sugar for women each day, making this squash a healthy choice for any diet.
There are 1.1 grams of protein in one cup of kabocha squash, so those eating high protein diets would not be including this in their meal plans for its protein content.
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.
More About MyPlate
The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.