Winter squash, raw
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Vegetables and Vegetable Products
3.5 oz (100 g) of Winter squash, raw provides 26 calories, 1 g protein, 0.1 g fat and 6.5 g carbohydrate (0.5 g fiber). Per 100 g it is high in Vitamin A (RAE) (47% DV).
Protein 13%Fat 3%Carbohydrate 84%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of raw winter squash?
1 cup (4.9 oz, 140 g) of Winter squash, raw has 36 calories. Per 3.5 oz (100 g): 26 calories.
How much protein is in 1 cup of raw winter squash?
1 cup (4.9 oz, 140 g) has 1.4 g of protein. Per 3.5 oz (100 g): 1 g.
How many carbs are in 1 cup of raw winter squash?
1 cup (4.9 oz, 140 g) has 9.1 g of total carbohydrate, including 0.7 g of fiber, so about 8.4 g of net carbs. Per 3.5 oz (100 g): 6.5 g carbohydrate and 0.5 g fiber.
How much fat is in 1 cup of raw winter squash?
1 cup (4.9 oz, 140 g) has 0.14 g of fat, of which 0.07 g is saturated. Per 3.5 oz (100 g): 0.1 g.
Sugar, sodium and minerals in 1 cup of raw winter squash
Per 1 cup (4.9 oz, 140 g):
- Total sugars: 3.9 g
- Sodium: 1.4 mg, 0% DV
- Potassium: 476 mg, 10% DV
- Iron: 1.1 mg, 6% DV
- Calcium: 29 mg, 2% DV
What is raw winter squash high in?
Per 1 cup (4.9 oz, 140 g):
- Vitamin A: 596 mcg, 66% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Vitamin A (RAE): 426 mcg per 3.5 oz (100 g) — 47% of the Daily Value. Other top sources →
- Copper: 0.13 mg per 3.5 oz (100 g) — 14% of the Daily Value. Other top sources →
- Vitamin C: 9 mg per 3.5 oz (100 g) — 10% of the Daily Value. Other top sources →
Before you use this number
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (140 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 26 kcal | 36 kcal | |
| Protein | 1 g | 1.4 g | 3% |
| Total fat | 0.1 g | 0.14 g | 0% |
| Saturated fat | 0.05 g | 0.07 g | 0% |
| Monounsaturated fat | 0.01 g | 0.02 g | |
| Polyunsaturated fat | 0.01 g | 0.01 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 6.5 g | 9.1 g | 3% |
| Dietary fiber | 0.5 g | 0.7 g | 2% |
| Sugars (total) | 2.76 g | 3.86 g | |
| Water | 91.6 g | 128.2 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (140 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 426 mcg | 596.4 mcg | 66% |
| Vitamin C | 9 mg | 12.6 mg | 14% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 1.06 mg | 1.48 mg | 10% |
| Vitamin K | 1.1 mcg | 1.54 mcg | 1% |
| Thiamin (B1) | 0.05 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.11 mg | 0.15 mg | 12% |
| Niacin (B3) | 0.6 mg | 0.84 mg | 5% |
| Vitamin B6 | 0.06 mg | 0.09 mg | 5% |
| Folate | 16 mcg | 22.4 mcg | 6% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 8.2 mg | 11.5 mg | 2% |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (140 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 21 mg | 29.4 mg | 2% |
| Iron | 0.8 mg | 1.12 mg | 6% |
| Magnesium | 12 mg | 16.8 mg | 4% |
| Phosphorus | 44 mg | 61.6 mg | 5% |
| Potassium | 340 mg | 476 mg | 10% |
| Sodium | 1 mg | 1.4 mg | 0% |
| Zinc | 0.32 mg | 0.45 mg | 4% |
| Copper | 0.13 mg | 0.18 mg | 20% |
| Selenium | 0.3 mcg | 0.42 mcg | 1% |
Other entries for winter squash
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Winter squash, cooked, fat added | 59 | 0.87 g | 2.88 g | 8.57 g |
| Winter squash, cooked, no added fat | 37 | 0.89 g | 0.35 g | 8.82 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
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How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), release 2024-10-31 — foods as eaten in the national dietary survey, FDC ID 2709693. Described in USDA as Winter squash, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 140 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd