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Squash (winter, all varieties, raw) — Nutrition Facts
USDA FoodData Central · Low protein density2.8 g protein per 100 kcal
Protein 10% · 1 g
Carbs 87% · 8.6 g
Fat 3% · 0.1 g
Diet compliance
| Diet | Why |
|---|
| ✗ Keto | 7.1 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Squash (winter, all varieties, raw) · per 100 g
Calories34
Total Fat 0.1 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 4 mg0% DV
Total Carbs 8.6 g3% DV
Fiber 1.5 g5% DV
Sugars 2.2 g
Protein 1 g2% DV
Vitamin D 0 µg · Calcium 28 mg · Iron 0.6 mg · Potassium 350 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 34 |
| 1 cup, cubes | 116 g | 39.4 |
Protein per calorie
Squash (winter, all varieties, raw) delivers 2.8 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Squash (winter, all varieties, raw)?
Squash (winter, all varieties, raw) has 34 calories per 100 grams, which is about 39.4 calories per 1 cup, cubes.
How much protein is in Squash (winter, all varieties, raw)?
Squash (winter, all varieties, raw) has 1 g of protein per 100 grams — 2.8 g of protein per 100 calories.
Is Squash (winter, all varieties, raw) keto-friendly?
Squash (winter, all varieties, raw) has 7.1 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Squash (winter, all varieties, raw) vegan?
Squash (winter, all varieties, raw) is vegan — it contains no animal-derived ingredients.
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