Nutrition Facts
Serving size 100g
Amount per serving
Calories 36
% Daily Value *
Total Fat 0g %0
Saturated Fat 0g %0
Trans Fat 0g
Cholesterol 0mg %0
Sodium 4mg %0
Total Carbohydrate 9g %2
Dietary Fiber 2g %5
Total Sugars 2g
Protein 1g
Vitamin D 0.0IU %0
Calcium 28.0mg %2
Iron 0.6mg %3
Potassium 350mg %9
Phosphorus 23.0mg %2
* 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.
Vitamins in winter squash
Vitamin D 0.0IU %0
Vitamin B12 0.0µg %0
Vitamin E 0.1mg %1
Vitamin K 1.1µg %1
Choline, total 10.0mg %2
Vitamin B1 (Thiamin) 0.0mg %3
Vitamin B3 (Niacin) 0.5mg %3
Vitamin B5 (Pantothenic acid) 0.2mg %4
Vitamin B2 (Riboflavin) 0.1mg %5
Vitamin B6 0.2mg %12
Vitamin C 12.3mg %14
Vitamin A 1367.0IU %46
Minerals in winter squash
Sodium 4.0mg %0
Selenium 0.4µg %1
Zinc 0.2mg %2
Calcium 28.0mg %2
Phosphorus 23.0mg %2
Iron 0.6mg %3
Magnesium 14.0mg %3
Manganese 0.2mg %7
Copper 0.1mg %8
Potassium 350.0mg %9
Amino Acids in winter squash
Methionine 0.0g %2
Lysine 0.1g %2
Leucine 0.1g %3
Valine 0.1g %3
Histidine 0.0g %4
Isoleucine 0.1g %4
Threonine 0.0g %4
Cystine 0.0g %4
Tyrosine 0.0g %5
Phenylalanine 0.1g %6
Tryptophan 0.0g %7
Fatty Acids in winter squash
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of winter squash is 22.2/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Winter Squash has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 53 |
| Leucine | 59 | 82 |
| Valine | 39 | 62 |
| Histidine | 15 | 27 |
| Isoleucine | 30 | 57 |
| Threonine | 23 | 43 |
| Tryptophan | 6 | 21 |
| Met+Cys | 22 | 31 |
| Phe+Tyr | 30 | 106 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in winter squash is 1.1 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of winter squash is 0.3 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in winter squash as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that winter squash is lacking.
vegetables
dairy & eggs
Nutrient Density Score for winter squash is 28/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for winter squash
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 2.96 | <12 |
| Potassium:Sodium | 87.50 | >2 |
| Caclcium:Magnesium | 2.00 | <2 |
| Iron:Copper | 8.45 | <15 |
| Calcium:Phosphorus | 1.22 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 57%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with low insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
89% of insulinogenic calories