Baked squash

Vegetable

Item Rating: 87/100

1 serving (205 grams) contains 82 calories, 1.8 grams of protein, 0.2 grams of fat, and 21.5 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		94.7
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.9 mg	0%
Total Carbohydrates		24.8 g	9%
	Dietary Fiber	7.6 g	27%
	Sugars	4.7 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		97.0 mg	7%
Iron		1.4 mg	7%
Potassium		1033.5 mg	21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (1.6%)

Protein: 8 cal (7.7%)

Carbs: 99 cal (90.7%)

About Baked squash

Baked squash is a versatile dish commonly prepared using varieties like butternut, acorn, or kabocha squash. Squash originates from North and Central America, where indigenous peoples cultivated it alongside beans and maize. This nutrient-dense food is a staple in many cuisines, including American, Mediterranean, and Latin American dishes. Rich in vitamins A and C, baked squash provides essential antioxidants that support overall health. Additionally, it contains dietary fiber, potassium, and magnesium, making it ideal for maintaining heart health and digestion. Its low-calorie profile and natural sweetness make it a popular choice in healthy, plant-based diets.

Health Benefits

• Supports vision and immune health, as baked squash is high in beta-carotene, which converts to vitamin A.
• Promotes heart health due to the potassium content, which aids in regulating blood pressure.
• Improves digestion with dietary fiber that supports gut health and prevents constipation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Ketogenic

Selection and Storage

Store whole squash in a cool, dry place for up to 1 month. Once baked, refrigerate leftovers in an airtight container and consume within 3-4 days.

Common Questions About Baked squash Nutrition

Is baked squash high in protein?

Baked squash is not particularly high in protein; most varieties, such as butternut or acorn squash, contain around 1-2 grams of protein per 100-gram serving. It is more notable for being rich in vitamins and fiber rather than protein.

Can I eat baked squash on a keto diet?

Baked squash can be consumed on a keto diet in small portions, but it is not ideal as it is moderately high in carbohydrates. For example, one cup of baked butternut squash has approximately 22 grams of carbs, making it better suited for low-carb diets rather than strict keto plans.

What are the health benefits of eating baked squash?

Baked squash is rich in vitamins A and C, which support immune health and skin health. It also provides antioxidants, potassium, and dietary fiber, which contribute to heart health and digestive support. However, some types can be high in natural sugars, so portion control is recommended.

What is the recommended portion size for baked squash?

A typical serving of baked squash is about 1 cup, which provides approximately 80-100 calories, depending on the variety. This portion size is a good balance for enjoying its nutrients while managing calorie and carbohydrate intake.

How does baked squash compare to sweet potato in nutrition?

Baked squash is lower in calories and carbohydrates compared to sweet potato. For example, one cup of baked squash has roughly 80-100 calories and 22 grams of carbs, while sweet potato contains about 130 calories and 30 grams of carbs per cup. Both are rich in vitamin A, but squash typically contains less sugar.

Data Sources & Scientific References