Winter Squash Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 40

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 240mg %16

Total Carbohydrate 10g %3

Dietary Fiber 3g %11

Total Sugars 2g

Protein 1g

Vitamin D 0.0IU %0

Calcium 41.0mg %3

Iron 0.6mg %3

Potassium 284mg %7

Phosphorus 27.0mg %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 K 1.0µg %1

Vitamin B2 (Riboflavin) 0.0mg %1

Vitamin B1 (Thiamin) 0.1mg %6

Vitamin B3 (Niacin) 1.0mg %6

Vitamin B5 (Pantothenic acid) 0.4mg %7

Vitamin E 1.3mg %9

Vitamin B6 0.1mg %10

Vitamin C 15.1mg %17

Vitamin A 11155.0IU %372

Minerals in winter squash

Selenium 0.5µg %1

Zinc 0.1mg %1

Phosphorus 27.0mg %3

Calcium 41.0mg %3

Iron 0.6mg %3

Magnesium 29.0mg %7

Copper 0.1mg %7

Potassium 284.0mg %7

Manganese 0.2mg %7

Sodium 240.0mg %16

Amino Acids in winter squash

Methionine 0.0g %1

Lysine 0.0g %1

Leucine 0.1g %2

Valine 0.0g %2

Histidine 0.0g %2

Isoleucine 0.0g %2

Threonine 0.0g %2

Cystine 0.0g %3

Tyrosine 0.0g %3

Phenylalanine 0.0g %4

Tryptophan 0.0g %4

Fatty Acids in winter squash

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 30.0/100 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 an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 33
Leucine 59 51
Valine 39 39
Histidine 15 17
Isoleucine 30 35
Threonine 23 27
Tryptophan 6 13
Met+Cys 22 19
Phe+Tyr 30 65

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.

low P:E
high P:E
medium P:E

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 0.4 which makes it a low energy density food.

low ED
high ED
medium ED

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.

Nutrient Density Score for winter squash is 35/100 good).

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 2.00 <12
Potassium:Sodium 1.18 >2
Caclcium:Magnesium 1.41 <2
Iron:Copper 9.23 <15
Calcium:Phosphorus 1.52 >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 55%

low satiety
high satiety
medium satiety

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.

79% of insulinogenic calories