Squash: calories and nutrition facts
Squash has 14 kcal per 100 g. One serving, 1 Serving (150 g), has 22 kcal.
- Calories
- 14 kcal
- Protein
- 1 g
- Carbohydrates
- 1.6 g
- Fat
- 0.1 g
Per 100 g
Squash: how many calories?
Squash has 14 kcal per 100 g, with 1 g protein, 1.6 g carbs and 0.1 g fat. A 150 g serving (1 Serving) has 22 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein33%
- Carbohydrates56%
- Fat10%
Calculate a portion
- Calories
- 22 kcal
- Protein
- 1.4 g
- Carbohydrates
- 2.4 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 14 kcal | 22 kcal |
| Fat | 0.1 g | 0.2 g |
| of which saturated fat | 0 g | 0 g |
| Carbohydrates | 1.6 g | 2.4 g |
| of which sugars | 1.6 g | 2.4 g |
| Fiber | 1.5 g | 2.3 g |
| Protein | 1 g | 1.4 g |
| Sodium | 4 mg | 6 mg |
| Water | 94.9 g | 142.4 g |
| Vitamin C | 12.3 mg | 18.5 mg |
| Calcium | 28 mg | 42 mg |
| Iron | 0.6 mg | 0.9 mg |
| Potassium | 350 mg | 525 mg |
| Magnesium | 14 mg | 21 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(14 kcal) | 1% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(1.6 g) | 1% |
| of which sugars(1.6 g) | 2% |
| Protein(1 g) | 2% |
| Salt(0.01 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Squash: frequently asked questions
Squash: how many calories per serving?
A 150 g serving (1 Serving) has 22 kcal.
Squash: how much protein?
Squash contains 1 g of protein per 100 g, 2% of the 50 g reference intake.
Squash: how much fibre?
Squash provides 1.5 g of fibre per 100 g, 6% of the 25 g a day recommended by EFSA.
Squash: how much makes 100 kcal?
100 kcal is about 694 g of this food.
Recipes with this food
More foods in this category
- Sorrel23 kcal
- Sour cherry0 kcal
- Soursop juice0 kcal
- Spaghetti squash32 kcal
- Spinach33 kcal
- Sprouted lentils123 kcal
- Star apple0 kcal
- Star fruit28 kcal
- Starfruit juice0 kcal
- Steamed bok choy16 kcal
- Steamed breadfruit0 kcal
- Steamed broccoli38 kcal
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