Squash, winter, hubbard, cooked, boiled, mashed, without salt

1 cup, mashed (236 g): 71 kcal, 3.5 g protein, 15.2 g carbohydrate and 0.9 g fat.

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Nutrition Facts

Serving size1 cup, mashed (236 g)

Amount per serving

Calories70

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	1%
Total Carbohydrate 15g	6%
Dietary Fiber 7g	24%
Total Sugars 7g
Includes Added Sugars ≤7g	≤14%
Protein 3g	7%
Vitamin D 0mcg	0%
Calcium 20mg	0%
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 cup, mashed (236 g) gives you

High in Dietary fiber (24% DV), Vitamin A (52% 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

17% protein · 74% carbohydrate · 9% fat

Protein: 3 g 17%
Carbs: 15 g 74%
Fat: 1 g 9%

Compared with other foods

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

Calories: less than 93% of foods
Protein: more than 20% of foods
Total fat: less than 81% of foods
Carbohydrate: more than 47% of foods
Dietary fiber: more than 79% of foods
Total sugars: less than 40% of foods
Sodium: less than 88% of foods

All nutrients (57)

Amounts for 1 cup, mashed (236 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	70.8 kcal	30 kcal
Protein	3.49 g	1.48 g	7%
Carbohydrate	15.2 g	6.46 g	6%
Dietary fiber	6.84 g	2.9 g	24%
Total sugars	6.91 g	2.93 g
Water	215 g	91.1 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.873 g	0.37 g	1%
Saturated fat	0.179 g	0.076 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.066 g	0.028 g
Polyunsaturated fat	0.368 g	0.156 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	23.6 mg	10 mg	2%
Iron	0.661 mg	0.28 mg	4%
Magnesium	30.7 mg	13 mg	7%
Phosphorus	33 mg	14 mg	3%
Potassium	505 mg	214 mg	11%
Sodium	11.8 mg	5 mg	1%
Zinc	0.236 mg	0.1 mg	2%
Copper	0.111 mg	0.047 mg	12%
Manganese	0.297 mg	0.126 mg	13%
Selenium	0.708 mcg	0.3 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	472 mcg	200 mcg	52%
Vitamin C	15.3 mg	6.5 mg	17%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.283 mg	0.12 mg	2%
Vitamin K	2.36 mcg	1 mcg	2%
Thiamin (B1)	0.099 mg	0.042 mg	8%
Riboflavin (B2)	0.066 mg	0.028 mg	5%
Niacin (B3)	0.788 mg	0.334 mg	5%
Pantothenic acid (B5)	0.701 mg	0.297 mg	14%
Vitamin B6	0.243 mg	0.103 mg	14%
Folate	23.6 mcg	10 mcg	6%
Vitamin B12	0 mcg	0 mcg	0%
Choline	20.5 mg	8.7 mg	4%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.05 g	0.021 g
Threonine	0.104 g	0.044 g
Isoleucine	0.137 g	0.058 g
Leucine	0.198 g	0.084 g
Lysine	0.13 g	0.055 g
Methionine	0.042 g	0.018 g
Cystine	0.031 g	0.013 g
Phenylalanine	0.137 g	0.058 g
Tyrosine	0.118 g	0.05 g
Valine	0.151 g	0.064 g
Arginine	0.194 g	0.082 g
Histidine	0.066 g	0.028 g
Alanine	0.146 g	0.062 g
Aspartic acid	0.375 g	0.159 g
Glutamic acid	0.611 g	0.259 g
Glycine	0.13 g	0.055 g
Proline	0.125 g	0.053 g
Serine	0.137 g	0.058 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 169297(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.