Yellow Squash : Calories and Nutrition Analyse



How many calories in yellow squash?

Yellow squash  - calories, kcal

Nutrition Facts

Yellow Squash
Serving size:
medium size yellow squash (196 g)  change
medium size yellow squash (196 g) (196g)cup (113g)half cup (56.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories
31

% Daily Value

Total Fat 0.35g
0%

Cholesterol 0mg
0%

Sodium 3.92mg
0%

Total Carbohydrates 6.57g
2%

Dietary Fiber 2.16g
8%

Sugars 4.31g

Protein 2.37g
5%

Vitaminium C 33.32mg
37%

Calcium 29.4mg
2%

Iron 0.69mg
4%

Potassium 513.52mg
11%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in yellow squash
67% CARBS
24% PROTEIN
8% FAT

100g of yellow squash contain about 16 calories (kcal).
Calories per: ounce | one yellow squash | cup | half cup

For example, a medium size yellow squash (196 g) contain about 31 calories.

This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 31 kcal actually is, keep in mind that the calorie content of yellow squash is similar to that of, for example:

  • 0.5 apple
  • 1.5 cubes of sugar

Take a quick look at the tables below for detailed information about yellow squash nutrition.

medium size yellow squash (196 g) has 31 kcal. For burning these calories you have to:
Bike4 min.Bike
Horse ride6 min.Horse ride
Play tennis3 min.Tennis
Run3 min.Run
Swim4 min.Swim
Calories in Yellow Squash Compared with Others in Vegetables Category

100g of Yellow Squash

Nutrition

  • Calories16
  • Carbs Total3.35 g
  • Dietary fiber1.1 g
  • Fat0.18 g
  • Protein1.21 g
  • Water94.64 g

Vitamins

  • Vit B1 (Thiamine)0.048 mg
  • Vit B2 (riboflavin)0.142 mg
  • Vit B3 (Niacin)0.487 mg
  • Vit B60.218 mg
  • Vit B9 (Folic acid)0.029 mcg
  • Vit C17 mg
  • Vit E0.12 mg
  • Vit K0.003 mg

Minerals

  • Potassium262 mg
  • Magnessium17 mg
  • Calcium15 mg
  • Sodium2 mg
  • Iron0.35 mg
Unlock the Nutritional Secrets of Yellow Squash

Interesting Facts About Yellow Squash

Yellow squash, a vibrant and nutritious vegetable, is a summer favorite for many. Not only does it add a splash of color to your dishes, but it also comes packed with a variety of nutrients essential for a healthy diet. Whether you're grilling, sautéing, or baking, yellow squash is a versatile ingredient that can enhance your meals both in flavor and nutritional value.

Yellow Squash Nutrition: A Closer Look

When it comes to nutrition, yellow squash is a powerhouse. It's low in calories, with only 16 calories per 100 grams, making it an excellent choice for those monitoring their calorie intake. But low calories don't mean low in nutrients. Yellow squash is rich in vitamins and minerals, contributing to various health benefits.

  • Carbs in Yellow Squash: It contains about 3.35 grams of carbohydrates, including 1.1 grams of dietary fiber, which is essential for healthy digestion.
  • Protein in Yellow Squash: With 1.21 grams of protein, it can contribute to your daily protein intake, essential for muscle repair and growth.
  • Fat in Yellow Squash: It's incredibly low in fat, having just 0.18 grams, with negligible saturated fats, making it a heart-healthy choice.
  • Vitamins and Minerals: Yellow squash is a good source of Vitamin C, magnesium, potassium, and Vitamin A, among others, supporting immune function, heart health, and vision.

The Role of Yellow Squash in a Healthy Diet

Integrating yellow squash into your diet can offer numerous health benefits. Its high water content of 94.64% helps keep you hydrated and contributes to a feeling of fullness, aiding in weight management. The dietary fiber in yellow squash not only supports digestive health but also helps in regulating blood sugar levels, making it beneficial for those with diabetes. Additionally, the antioxidants present in yellow squash, such as Vitamin C and beta-carotene (though not listed, it's a precursor to Vitamin A), can help reduce the risk of chronic diseases by combating oxidative stress.

With zero cholesterol and a low sodium content, yellow squash is a heart-friendly vegetable that can help maintain healthy blood pressure levels. Its potassium content further aids in this regard, offering a synergistic effect to support cardiovascular health.

Conclusion

Yellow squash is not just a colorful addition to your plate; it's a nutritional powerhouse that offers a wide range of health benefits. Low in calories and fats but high in essential nutrients, it's an excellent choice for anyone looking to maintain a healthy, balanced diet. Whether you're trying to lose weight, manage a health condition, or simply eat healthier, yellow squash is a versatile and delicious vegetable that can help you achieve your dietary goals.

So, the next time you're at the grocery store, don't hesitate to pick up some yellow squash. Your body will thank you for the wealth of nutrients it provides!

How many calories are there in 1, 2, 3, or 5 servings of yellow squashes?

  • Medium size yellow squash (196 g)31 kcal
  • Cup of yellow squash (113g)18 kcal
  • Half cup of yellow squash (56.5g)9 kcal
  • Ounce (oz) of yellow squash5 kcal
  • Half of medium size servings of yellow squash15.5 kcal
  • Small size serving of yellow squash (157g)24.8 kcal
  • Big size yellow squash (255g)40.3 kcal
  • Two medium size servings of yellow squashes62 kcal
  • Three medium size servings of yellow squashes93 kcal
  • Four medium size servings of yellow squashes124 kcal
  • Five medium size servings of yellow squashes155 kcal
Yellow squash  - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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