Squash

Q: How many calories in cup, cubes of squash?

About 63 calories, with roughly 1.4g of protein. cup, cubes weighs about 140g. Use the slider above for any other portion.

Fiber, water, and the vitamins nothing else brings.

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.9 oz

Calories

Protein

1.4g

Carbs

16.4g

Fat

0.1g

Protein 8% Carbs 91% Fat 2%

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Squash: 45 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 45 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber2 g7%

Sugar2.2 g—

Saturated fat0.021 g0%

Cholesterol0 mg0%

Sodium4 mg0%

Potassium352 mg7%

Calcium48 mg4%

Iron0.7 mg4%

Magnesium34 mg8%

Zinc0.15 mg1%

Vitamin C21 mg23%

Vitamin E1.44 mg10%

Vitamin A532 mcg59%

Vitamin D0 mcg0%

Vitamin B60.154 mg9%

Vitamin B120 mcg0%

Folate27 mcg7%

Niacin1.2 mg8%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Carrot

Almost identical calories.

Cal41 Protein0.9 g Fat0.2 g

Onion

Almost identical calories.

Cal40 Protein1.1 g Fat0.1 g

Kale

10 fewer calories per 100g.

Cal35 Protein2.9 g Fat1.5 g

Common questions

The stuff people actually ask.

How many calories in cup, cubes of squash?

About 63 calories, with roughly 1.4g of protein. cup, cubes weighs about 140g. Use the slider above for any other portion.

Is squash actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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