Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

½ cup, mashed (120 g): 18 kcal, 1.4 g protein, 3.2 g carbohydrate and 0.4 g fat.

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Nutrition Facts

Serving size½ cup, mashed (120 g)

Amount per serving

Calories20

% Daily Value*

Total Fat 0g	1%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 3g	1%
Dietary Fiber 1g	4%
Total Sugars 2g
Includes Added Sugars ≤2g	≤4%
Protein 1g	3%
Vitamin D 0mcg	0%
Calcium 20mg	0%
Iron 0.4mg	2%
Potassium 320mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What ½ cup, mashed (120 g) gives you

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

25% protein · 58% carbohydrate · 17% fat

Protein: 1 g 25%
Carbs: 3 g 58%
Fat: 0 g 17%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 98% of foods
Protein: more than 17% of foods
Total fat: less than 82% of foods
Carbohydrate: more than 37% of foods
Dietary fiber: more than 57% of foods
Total sugars: less than 48% of foods
Sodium: less than 92% of foods

All nutrients (58)

Amounts for ½ cup, mashed (120 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	18 kcal	15 kcal
Protein	1.37 g	1.14 g	3%
Carbohydrate	3.23 g	2.69 g	1%
Dietary fiber	1.2 g	1 g	4%
Total sugars	2.05 g	1.71 g
Starch	0 g	0 g
Water	114 g	95.2 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.432 g	0.36 g	1%
Saturated fat	0.086 g	0.072 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.035 g	0.029 g
Polyunsaturated fat	0.181 g	0.151 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	21.6 mg	18 mg	2%
Iron	0.444 mg	0.37 mg	2%
Magnesium	22.8 mg	19 mg	5%
Phosphorus	44.4 mg	37 mg	4%
Potassium	317 mg	264 mg	7%
Sodium	3.6 mg	3 mg	0%
Zinc	0.396 mg	0.33 mg	4%
Copper	0.062 mg	0.052 mg	7%
Manganese	0.208 mg	0.173 mg	9%
Selenium	0.24 mcg	0.2 mcg	0%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	67.2 mcg	56 mcg	7%
Vitamin C	15.5 mg	12.9 mg	17%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.144 mg	0.12 mg	1%
Vitamin K	5.04 mcg	4.2 mcg	4%
Thiamin (B1)	0.042 mg	0.035 mg	4%
Riboflavin (B2)	0.029 mg	0.024 mg	2%
Niacin (B3)	0.612 mg	0.51 mg	4%
Pantothenic acid (B5)	0.346 mg	0.288 mg	7%
Vitamin B6	0.096 mg	0.08 mg	6%
Folate	33.6 mcg	28 mcg	8%
Vitamin B12	0 mcg	0 mcg	0%
Choline	11.3 mg	9.4 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.007 g	0.006 g
Threonine	0.018 g	0.015 g
Isoleucine	0.028 g	0.023 g
Leucine	0.044 g	0.037 g
Lysine	0.042 g	0.035 g
Methionine	0.011 g	0.009 g
Cystine	0.008 g	0.007 g
Phenylalanine	0.026 g	0.022 g
Tyrosine	0.02 g	0.017 g
Valine	0.035 g	0.029 g
Arginine	0.032 g	0.027 g
Histidine	0.017 g	0.014 g
Alanine	0.04 g	0.033 g
Aspartic acid	0.094 g	0.078 g
Glutamic acid	0.082 g	0.068 g
Glycine	0.029 g	0.024 g
Proline	0.024 g	0.02 g
Serine	0.031 g	0.026 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169292(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.