Squash, winter, butternut, frozen, cooked, boiled, without salt

1 cup, mashed (240 g): 94 kcal, 3 g protein, 24.1 g carbohydrate and 0.2 g fat.

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Nutrition Facts

Serving size1 cup, mashed (240 g)

Amount per serving

Calories90

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 24g	9%
Dietary Fiber —
Total Sugars —
Includes Added Sugars —
Protein 3g	6%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 1.4mg	8%
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. Source: USDA FoodData Central. Disclaimer.

What 1 cup, mashed (240 g) gives you

High in Vitamin A (45% 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

11% protein · 88% carbohydrate · 1% fat

Protein: 3 g 11%
Carbs: 24 g 88%
Fat: 0 g 1%

Compared with other foods

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

Calories: less than 90% of foods
Protein: more than 18% of foods
Total fat: less than 95% of foods
Carbohydrate: more than 55% of foods
Sodium: less than 94% of foods

All nutrients (48)

Amounts for 1 cup, mashed (240 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (4)
Nutrient	Portion	100 g	% DV
Calories	93.6 kcal	39 kcal
Protein	2.95 g	1.23 g	6%
Carbohydrate	24.1 g	10.1 g	9%
Water	211 g	87.8 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.168 g	0.07 g	0%
Saturated fat	0.034 g	0.014 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.012 g	0.005 g
Polyunsaturated fat	0.07 g	0.029 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	45.6 mg	19 mg	4%
Iron	1.39 mg	0.58 mg	8%
Magnesium	21.6 mg	9 mg	5%
Phosphorus	33.6 mg	14 mg	3%
Potassium	319 mg	133 mg	7%
Sodium	4.8 mg	2 mg	0%
Zinc	0.288 mg	0.12 mg	3%
Copper	0.086 mg	0.036 mg	10%
Manganese	0.415 mg	0.173 mg	18%
Selenium	1.2 mcg	0.5 mcg	2%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	401 mcg	167 mcg	45%
Vitamin C	8.4 mg	3.5 mg	9%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.12 mg	0.05 mg	10%
Riboflavin (B2)	0.094 mg	0.039 mg	7%
Niacin (B3)	1.11 mg	0.464 mg	7%
Pantothenic acid (B5)	0.37 mg	0.154 mg	7%
Vitamin B6	0.166 mg	0.069 mg	10%
Folate	38.4 mcg	16 mcg	10%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.041 g	0.017 g
Threonine	0.089 g	0.037 g
Isoleucine	0.115 g	0.048 g
Leucine	0.168 g	0.07 g
Lysine	0.108 g	0.045 g
Methionine	0.036 g	0.015 g
Cystine	0.026 g	0.011 g
Phenylalanine	0.115 g	0.048 g
Tyrosine	0.098 g	0.041 g
Valine	0.127 g	0.053 g
Arginine	0.163 g	0.068 g
Histidine	0.055 g	0.023 g
Alanine	0.122 g	0.051 g
Aspartic acid	0.317 g	0.132 g
Glutamic acid	0.514 g	0.214 g
Glycine	0.108 g	0.045 g
Proline	0.106 g	0.044 g
Serine	0.115 g	0.048 g

Similar foods

Sources

USDA FoodData Central record 168474(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.