Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt

1 cup (223 g): 31 kcal, 2.6 g protein, 6.6 g carbohydrate and 0.3 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup (223 g)

Amount per serving

Calories30

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 530mg	23%
Total Carbohydrate 7g	2%
Dietary Fiber 3g	10%
Total Sugars 4g
Includes Added Sugars ≤4g	≤8%
Protein 3g	5%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 1.1mg	6%
Potassium 430mg	10%

* 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 1 cup (223 g) gives you

High in Manganese (22% DV)

Low in total fat, saturated fat, cholesterol

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

Where the calories come from

26% protein · 67% carbohydrate · 7% fat

Protein: 3 g 26%
Carbs: 7 g 67%
Fat: 0 g 7%

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 90% of foods
Carbohydrate: more than 38% of foods
Dietary fiber: more than 61% of foods
Total sugars: less than 48% of foods
Sodium: less than 33% of foods

All nutrients (53)

Amounts for 1 cup (223 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	31.2 kcal	14 kcal
Protein	2.56 g	1.15 g	5%
Carbohydrate	6.62 g	2.97 g	2%
Dietary fiber	2.9 g	1.3 g	10%
Total sugars	3.77 g	1.69 g
Water	211 g	94.7 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.29 g	0.13 g	0%
Saturated fat	0.06 g	0.027 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.022 g	0.01 g
Polyunsaturated fat	0.123 g	0.055 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	37.9 mg	17 mg	3%
Iron	1.07 mg	0.48 mg	6%
Magnesium	29 mg	13 mg	7%
Phosphorus	55.8 mg	25 mg	4%
Potassium	433 mg	194 mg	9%
Sodium	531 mg	238 mg	23%
Zinc	0.446 mg	0.2 mg	4%
Copper	0.105 mg	0.047 mg	12%
Manganese	0.513 mg	0.23 mg	22%
Selenium	0.446 mcg	0.2 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	20.1 mcg	9 mcg	2%
Vitamin C	8.25 mg	3.7 mg	9%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.268 mg	0.12 mg	2%
Vitamin K	9.37 mcg	4.2 mcg	8%
Thiamin (B1)	0.091 mg	0.041 mg	8%
Riboflavin (B2)	0.089 mg	0.04 mg	7%
Niacin (B3)	0.861 mg	0.386 mg	5%
Pantothenic acid (B5)	0.591 mg	0.265 mg	12%
Vitamin B6	0.1 mg	0.045 mg	6%
Folate	17.8 mcg	8 mcg	4%
Vitamin B12	0 mcg	0 mcg	0%
Choline	21 mg	9.4 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.022 g	0.01 g
Threonine	0.062 g	0.028 g
Isoleucine	0.091 g	0.041 g
Leucine	0.149 g	0.067 g
Lysine	0.143 g	0.064 g
Methionine	0.036 g	0.016 g
Cystine	0.027 g	0.012 g
Phenylalanine	0.089 g	0.04 g
Tyrosine	0.069 g	0.031 g
Valine	0.116 g	0.052 g
Arginine	0.107 g	0.048 g
Histidine	0.056 g	0.025 g
Alanine	0.134 g	0.06 g
Aspartic acid	0.312 g	0.14 g
Glutamic acid	0.274 g	0.123 g
Glycine	0.096 g	0.043 g
Proline	0.08 g	0.036 g
Serine	0.105 g	0.047 g

Similar foods

Sources

USDA FoodData Central record 170535(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.