Squash, summer, zucchini, includes skin, raw

1 medium (196 g): 33 kcal, 2.4 g protein, 6.1 g carbohydrate and 0.6 g fat.

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Nutrition Facts

Serving size1 medium (196 g)

Amount per serving

Calories35

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 6g	2%
Dietary Fiber 2g	7%
Total Sugars 5g
Includes Added Sugars ≤5g	≤10%
Protein 2g	5%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 0.7mg	4%
Potassium 510mg	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 medium (196 g) gives you

High in Vitamin C (39% DV)

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

24% protein · 62% carbohydrate · 14% fat

Protein: 2 g 24%
Carbs: 6 g 62%
Fat: 1 g 14%

Compared with other foods

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

Calories: less than 98% of foods
Protein: more than 18% of foods
Total fat: less than 82% of foods
Carbohydrate: more than 38% of foods
Dietary fiber: more than 57% of foods
Total sugars: less than 43% of foods
Sodium: less than 84% of foods

All nutrients (59)

Amounts for 1 medium (196 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	33.3 kcal	17 kcal
Protein	2.37 g	1.21 g	5%
Carbohydrate	6.1 g	3.11 g	2%
Dietary fiber	1.96 g	1 g	7%
Total sugars	4.9 g	2.5 g
Starch	0 g	0 g
Water	186 g	94.8 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	0.627 g	0.32 g	1%
Saturated fat	0.165 g	0.084 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.022 g	0.011 g
Polyunsaturated fat	0.178 g	0.091 g
Omega-3 ALA	0.12 g	0.061 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	31.4 mg	16 mg	2%
Iron	0.725 mg	0.37 mg	4%
Magnesium	35.3 mg	18 mg	8%
Phosphorus	74.5 mg	38 mg	6%
Potassium	512 mg	261 mg	11%
Sodium	15.7 mg	8 mg	1%
Zinc	0.627 mg	0.32 mg	6%
Copper	0.104 mg	0.053 mg	12%
Manganese	0.347 mg	0.177 mg	15%
Selenium	0.392 mcg	0.2 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	19.6 mcg	10 mcg	2%
Vitamin C	35.1 mg	17.9 mg	39%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.235 mg	0.12 mg	2%
Vitamin K	8.43 mcg	4.3 mcg	7%
Thiamin (B1)	0.088 mg	0.045 mg	7%
Riboflavin (B2)	0.184 mg	0.094 mg	14%
Niacin (B3)	0.884 mg	0.451 mg	6%
Pantothenic acid (B5)	0.4 mg	0.204 mg	8%
Vitamin B6	0.319 mg	0.163 mg	19%
Folate	47 mcg	24 mcg	12%
Vitamin B12	0 mcg	0 mcg	0%
Choline	18.6 mg	9.5 mg	3%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.02 g	0.01 g
Threonine	0.057 g	0.029 g
Isoleucine	0.086 g	0.044 g
Leucine	0.139 g	0.071 g
Lysine	0.131 g	0.067 g
Methionine	0.035 g	0.018 g
Cystine	0.024 g	0.012 g
Phenylalanine	0.084 g	0.043 g
Tyrosine	0.063 g	0.032 g
Valine	0.106 g	0.054 g
Arginine	0.1 g	0.051 g
Histidine	0.051 g	0.026 g
Alanine	0.123 g	0.063 g
Aspartic acid	0.288 g	0.147 g
Glutamic acid	0.253 g	0.129 g
Glycine	0.09 g	0.046 g
Proline	0.073 g	0.037 g
Serine	0.096 g	0.049 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 169291(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.