Squash, winter, acorn, cooked, boiled, mashed, with salt

1 cup, mashed (245 g): 83 kcal, 1.6 g protein, 21.5 g carbohydrate and 0.2 g fat.

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Nutrition Facts

Serving size1 cup, mashed (245 g)

Amount per serving

Calories80

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 590mg	25%
Total Carbohydrate 22g	8%
Dietary Fiber 6g	23%
Total Sugars —
Includes Added Sugars —
Protein 2g	3%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 1.4mg	8%
Potassium 640mg	15%

* 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. Source: USDA FoodData Central. Disclaimer.

What 1 cup, mashed (245 g) gives you

High in Dietary fiber (23% DV), Thiamin (B1) (20% 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

7% protein · 91% carbohydrate · 2% fat

Protein: 2 g 7%
Carbs: 22 g 91%
Fat: 0 g 2%

Compared with other foods

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

Calories: less than 92% of foods
Protein: more than 12% of foods
Total fat: less than 94% of foods
Carbohydrate: more than 53% of foods
Dietary fiber: more than 77% of foods
Sodium: less than 32% of foods

All nutrients (49)

Amounts for 1 cup, mashed (245 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	83.3 kcal	34 kcal
Protein	1.64 g	0.67 g	3%
Carbohydrate	21.5 g	8.79 g	8%
Dietary fiber	6.37 g	2.6 g	23%
Water	220 g	89.7 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.196 g	0.08 g	0%
Saturated fat	0.042 g	0.017 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.015 g	0.006 g
Polyunsaturated fat	0.086 g	0.035 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	63.7 mg	26 mg	5%
Iron	1.37 mg	0.56 mg	8%
Magnesium	63.7 mg	26 mg	15%
Phosphorus	66.2 mg	27 mg	5%
Potassium	644 mg	263 mg	14%
Sodium	586 mg	239 mg	25%
Zinc	0.27 mg	0.11 mg	2%
Copper	0.127 mg	0.052 mg	14%
Manganese	0.358 mg	0.146 mg	16%
Selenium	0.98 mcg	0.4 mcg	2%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	31.9 mcg	13 mcg	4%
Vitamin C	15.9 mg	6.5 mg	18%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.245 mg	0.1 mg	20%
Riboflavin (B2)	0.02 mg	0.008 mg	2%
Niacin (B3)	1.3 mg	0.531 mg	8%
Pantothenic acid (B5)	0.742 mg	0.303 mg	15%
Vitamin B6	0.287 mg	0.117 mg	17%
Folate	26.9 mcg	11 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.025 g	0.01 g
Threonine	0.049 g	0.02 g
Isoleucine	0.064 g	0.026 g
Leucine	0.093 g	0.038 g
Lysine	0.061 g	0.025 g
Methionine	0.02 g	0.008 g
Cystine	0.015 g	0.006 g
Phenylalanine	0.064 g	0.026 g
Tyrosine	0.056 g	0.023 g
Valine	0.071 g	0.029 g
Arginine	0.091 g	0.037 g
Histidine	0.032 g	0.013 g
Alanine	0.069 g	0.028 g
Aspartic acid	0.176 g	0.072 g
Glutamic acid	0.289 g	0.118 g
Glycine	0.061 g	0.025 g
Proline	0.059 g	0.024 g
Serine	0.064 g	0.026 g

Similar foods

Sources

USDA FoodData Central record 170129(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.