USDA reference food

Squash, summer, souffle

1 cup of squash, summer, souffle (136 g) has 170 calories, 6g of protein, 12g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2710062). It is one of 37 USDA descriptions of summer squash.

FoodData Central 2710062, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (136g)

AmountPortion

Amount per serving

Calories170

% Daily Value*

Total Fat 12g16%

Saturated Fat 6g30%

Trans Fat not declared

Cholesterol 135mg46%

Sodium 320mg14%

Total Carbohydrate 9g3%

Dietary Fiber <1g3%

Total Sugars 4g

Includes Added Sugars not declared

Protein 6g13%

Vitamin D 1.2mcg6%

Calcium 90mg7%

Iron 1.1mg6%

Potassium 300mg6%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 4.7g; more than 38% of 8,218 USDA reference foods
Calories per 100 g: 125; more than 35% of reference foods
Fiber per 100 g: 0.7g; more than 53% of reference foods

What a portion gives you

Fiber less than 1g3%

Protein 6g13%

Potassium 300mg6%

Calcium 90mg7%

Iron 1.1mg6%

Sodium 320mg14%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2710062); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium10 µg in 1 cup (136 g), 19% of the Daily Value
Riboflavin0.2 mg in 1 cup (136 g), 18% of the Daily Value
Vitamin A155 µg RAE in 1 cup (136 g), 17% of the Daily Value
Choline86 mg in 1 cup (136 g), 16% of the Daily Value
Vitamin B120.4 µg in 1 cup (136 g), 15% of the Daily Value
Phosphorus129 mg in 1 cup (136 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2710062), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 22% carbohydrate, 64% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	125	35%
Protein	4.65 g	38%
Total fat	8.94 g	64%
Carbohydrate	6.87 g	48%
Fiber	0.70 g	53%
Total sugars	3.16 g	62%
Sodium	232 mg	67%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (136 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	6.32 g	4.65 g	13%
Total lipid (fat)	12.2 g	8.94 g	16%
Carbohydrate, by difference	9.34 g	6.87 g	3%
Energy	170 kcal	125 kcal
Alcohol, ethyl	0 g	0 g
Water	107 g	78.3 g
Total Sugars	4.30 g	3.16 g
Fiber, total dietary	0.95 g	0.70 g	3%
Cholesterol	137 mg	101 mg	46%
Fatty acids, total saturated	6.05 g	4.45 g	30%
Fatty acids, total monounsaturated	2.88 g	2.12 g
Fatty acids, total polyunsaturated	0.86 g	0.63 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	85.7 mg	63.0 mg	7%
Iron, Fe	1.07 mg	0.79 mg	6%
Magnesium, Mg	24.5 mg	18.0 mg	6%
Phosphorus, P	129 mg	95.0 mg	10%
Potassium, K	296 mg	218 mg	6%
Sodium, Na	316 mg	232 mg	14%
Zinc, Zn	0.80 mg	0.59 mg	7%
Copper, Cu	0.064 mg	0.047 mg	7%
Selenium, Se	10.2 µg	7.50 µg	19%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	148 µg	109 µg
Vitamin A, RAE	155 µg	114 µg	17%
Carotene, beta	91.1 µg	67.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.39 mg	0.29 mg	3%
Vitamin D (D2 + D3)	1.22 µg	0.90 µg	6%
Cryptoxanthin, beta	4.08 µg	3.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	962 µg	707 µg
Vitamin C, total ascorbic acid	8.98 mg	6.60 mg	10%
Thiamin	0.11 mg	0.079 mg	9%
Riboflavin	0.24 mg	0.17 mg	18%
Niacin	0.69 mg	0.51 mg	4%
Vitamin B-6	0.13 mg	0.092 mg	7%
Folate, total	32.6 µg	24.0 µg
Vitamin B-12	0.35 µg	0.26 µg	15%
Choline, total	86.5 mg	63.6 mg	16%
Vitamin K (phylloquinone)	3.67 µg	2.70 µg	3%
Folic acid	5.44 µg	4.00 µg
Folate, food	27.2 µg	20.0 µg
Folate, DFE	36.7 µg	27.0 µg	9%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.22 g	0.17 g
SFA 6:0	0.16 g	0.12 g
SFA 8:0	0.094 g	0.069 g
SFA 10:0	0.23 g	0.17 g
SFA 12:0	0.25 g	0.18 g
SFA 14:0	0.81 g	0.60 g
SFA 16:0	3.05 g	2.24 g
SFA 18:0	1.06 g	0.78 g
MUFA 18:1	2.62 g	1.92 g
PUFA 18:2	0.70 g	0.51 g
PUFA 18:3	0.080 g	0.059 g
PUFA 20:4	0.012 g	0.0090 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.18 g	0.13 g
PUFA 18:4	0.0014 g	0.0010 g
MUFA 20:1	0.012 g	0.0090 g
PUFA 20:5 n-3 (EPA)	0.0027 g	0.0020 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0041 g	0.0030 g

Source: USDA FoodData Central, FDC 2710062: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat summer squash

USDA lists 37 preparations of summer squash. The summer squash page puts them side by side, per 100 g and per portion.

Compare every summer squash preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov