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.
Calories
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An 85 gram serving of kabocha squash contains about 30 calories, according to the USDA. This amount accounts for about 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.
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Carbohydrates and Fiber
Many of the calories in a serving of kabocha squash come from carbohydrates. This portion of squash contains about 7 grams of this nutrient.
Of the 7 grams, 1.02 grams are fiber, according to the USDA. While not much, this fiber does go towards your daily recommended amount of about 20 to 50 grams a day, depending on your age and activity level.
Fat and Sugar
Kabocha squash contains no fat and 3 grams of sugar. This makes it a great addition to any low or even non-fat diet.
Protein
There is 1 gram of protein in a serving of kabocha squash, so those eating high-protein diets would not be including this in their meal plans for its protein content.
Cooking Tips
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.