Food · Vegetables and Vegetable Products

Winter squash nutrition facts

A typical portion of winter squash (1 cup; 140 g, raw (Survey)) has 35 calories and 1g of protein (USDA FoodData Central). USDA lists 28 descriptions of it: per 100 g they range from 26 calories (raw) to 78 (souffle).

Nutrition Facts

Serving size1 cup (140g)

AmountPortion

Amount per serving

Calories35

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 9g3%

Dietary Fiber <1g3%

Total Sugars 4g

Includes Added Sugars not declared

Protein 1g3%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 1.1mg6%

Potassium 480mg10%

* 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 for Winter squash, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 1g; more than 16% of 8,218 USDA reference foods
Calories per 100 g: 26; more than 6% of reference foods
Sodium per 100 g: 1mg; more than 4% of reference foods

1 cup weighs 140 g in USDA's record for Winter squash, raw (FDC 2709693); across 6 records of winter squash USDA weighs it at 140 to 230 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 84% carbohydrate, 3% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin A596 µg RAE in 1 cup (140 g), 66% of the Daily Value
Copper0.2 mg in 1 cup (140 g), 20% of the Daily Value
Vitamin C13 mg in 1 cup (140 g), 14% of the Daily Value
Riboflavin0.2 mg in 1 cup (140 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2709693), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of winter squash USDA describes

Souffle has the most calories per 100 g (78); the fewest: Raw (Survey) (26)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 28 USDA descriptions of winter squash, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Winter squash, raw	26	1 g	0.1 g	1 mg
Squash, winter, souffle	78	3.4 g	2.3 g	164 mg
Squash, winter, hubbard, baked, without salt	50	2.5 g	0.6 g	8 mg
Squash, winter, hubbard, baked, with salt	50	2.5 g	0.6 g	244 mg
Squash, winter, hubbard, raw	40	2 g	0.5 g	7 mg
Squash, winter, butternut, frozen, unprepared	57	1.8 g	0.1 g	2 mg
Squash, winter, hubbard, cooked, boiled, mashed, without salt	30	1.5 g	0.4 g	5 mg
Squash, winter, hubbard, cooked, boiled, mashed, with salt	30	1.5 g	0.4 g	241 mg
Squash, winter, acorn, raw (Foundation)	42	1.3 g	0.2 g	0 mg
Squash, winter, butternut, frozen, cooked, boiled, without salt	39	1.2 g	0.1 g	2 mg
Squash, winter, butternut, frozen, cooked, boiled, with salt	39	1.2 g	0.1 g	238 mg
Squash, winter, butternut, raw (Foundation)	42	1.1 g	0.2 g	0 mg
Squash, winter, acorn, cooked, baked, without salt	56	1.1 g	0.1 g	4 mg
Squash, winter, acorn, cooked, baked, with salt	56	1.1 g	0.1 g	240 mg
Squash, winter, butternut, raw (SR Legacy)	45	1 g	0.1 g	4 mg
Squash, winter, all varieties, raw	34	1 g	0.1 g	4 mg
Squash, winter, butternut, cooked, baked, without salt	40	0.9 g	0.1 g	4 mg
Squash, winter, butternut, cooked, baked, with salt	40	0.9 g	0.1 g	240 mg
Squash, winter, all varieties, cooked, baked, with salt	37	0.9 g	0.4 g	237 mg
Squash, winter, all varieties, cooked, baked, without salt	37	0.9 g	0.4 g	1 mg
Winter squash, cooked, no added fat	37	0.9 g	0.4 g	117 mg
Winter squash, cooked, fat added	59	0.9 g	2.9 g	122 mg
Squash, winter, acorn, raw (SR Legacy)	40	0.8 g	0.1 g	3 mg
Squash, winter, acorn, cooked, boiled, mashed, without salt	34	0.7 g	0.1 g	3 mg
Squash, winter, acorn, cooked, boiled, mashed, with salt	34	0.7 g	0.1 g	239 mg
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.7 g	0.3 g	18 mg
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	27	0.7 g	0.3 g	254 mg
Squash, winter, spaghetti, raw	31	0.6 g	0.6 g	17 mg

Every nutrient in this record (65)

The portion is 1 cup (140 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.40 g	1.00 g	3%
Total lipid (fat)	0.14 g	0.10 g	0%
Carbohydrate, by difference	9.10 g	6.50 g	3%
Energy	36.4 kcal	26.0 kcal
Alcohol, ethyl	0 g	0 g
Water	128 g	91.6 g
Total Sugars	3.86 g	2.76 g
Fiber, total dietary	0.70 g	0.50 g	3%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.073 g	0.052 g	0%
Fatty acids, total monounsaturated	0.018 g	0.013 g
Fatty acids, total polyunsaturated	0.0070 g	0.0050 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	29.4 mg	21.0 mg	2%
Iron, Fe	1.12 mg	0.80 mg	6%
Magnesium, Mg	16.8 mg	12.0 mg	4%
Phosphorus, P	61.6 mg	44.0 mg	5%
Potassium, K	476 mg	340 mg	10%
Sodium, Na	1.40 mg	1.00 mg	0%
Zinc, Zn	0.45 mg	0.32 mg	4%
Copper, Cu	0.18 mg	0.13 mg	20%
Selenium, Se	0.42 µg	0.30 µg	1%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	596 µg	426 µg	66%
Carotene, beta	4,340 µg	3,100 µg
Carotene, alpha	5,622 µg	4,016 µg
Vitamin E (alpha-tocopherol)	1.48 mg	1.06 mg	10%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	2,100 µg	1,500 µg
Vitamin C, total ascorbic acid	12.6 mg	9.00 mg	14%
Thiamin	0.070 mg	0.050 mg	6%
Riboflavin	0.15 mg	0.11 mg	12%
Niacin	0.84 mg	0.60 mg	5%
Vitamin B-6	0.085 mg	0.061 mg	5%
Folate, total	22.4 µg	16.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	11.5 mg	8.20 mg	2%
Vitamin K (phylloquinone)	1.54 µg	1.10 µg	1%
Folic acid	0 µg	0 µg
Folate, food	22.4 µg	16.0 µg
Folate, DFE	22.4 µg	16.0 µg	6%
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 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0014 g	0.0010 g
SFA 14:0	0.0084 g	0.0060 g
SFA 16:0	0.052 g	0.037 g
SFA 18:0	0.0042 g	0.0030 g
MUFA 18:1	0.0084 g	0.0060 g
PUFA 18:2	0.0028 g	0.0020 g
PUFA 18:3	0.0042 g	0.0030 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0084 g	0.0060 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709693: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in winter squash?

35 in 1 cup (140 g) of raw (Survey); 26 to 78 per 100 g across USDA's descriptions.

How much protein is in winter squash?

1g in 1 cup; 1 g per 100 g.

How much sodium is in winter squash?

0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov