Calabaza

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 26 calories, 1.0 grams of protein, 0.1 grams of fat, and 6.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		61.9
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		15.5 g	5%
	Dietary Fiber	2.6 g	9%
	Sugars	6.6 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		1.9 mg	10%
Potassium		809.5 mg	17%

* 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

🍞 Low carbs

Source of Calories

Fat: 1 cal (2.5%)

Protein: 9 cal (13.1%)

Carbs: 62 cal (84.5%)

About Calabaza

Calabaza, also known as West Indian pumpkin, is a type of winter squash originating from the Caribbean, Central, and South America. Popular in Latin American and Caribbean cuisines, calabaza is used in soups, stews, and purees, offering a mild, slightly sweet flavor. Nutritionally, calabaza is a low-calorie vegetable providing just 26 calories per 100 grams while being rich in essential nutrients, including vitamin C (9 mg), iron (0.8 mg), and calcium (21 mg). It also contains dietary fiber (1.1 g) and very little fat (0.1 g), making it a healthful addition to a balanced diet.

Health Benefits

• Supports immune health due to its high vitamin C content (9 mg per 100 g), which acts as an antioxidant.
• Promotes healthy digestion with 1.1 g of dietary fiber per 100 g, which aids in gut health and regular bowel movements.
• Contributes to bone health through its modest calcium content (21 mg per 100 g), supporting overall skeletal strength.
• Assists in oxygen transport thanks to its iron content (0.8 mg per 100 g), which is essential for red blood cell production.
• May aid in weight management as it is naturally low in calories (26 calories per 100 g) and contains minimal fat.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store whole calabaza in a cool, dry place for up to two months. Once cut, wrap tightly and refrigerate, using within a week.

Common Questions About Calabaza Nutrition

Is calabaza high in protein?

Calabaza is not high in protein, as it contains only 1g of protein per 100g serving. While it is not a substantial protein source, its nutrient-rich profile makes it a healthy addition to a balanced diet.

Can I eat calabaza on a keto diet?

Calabaza is moderately low in carbs, with 6.5g of carbohydrates and 2.76g of sugar per 100g serving. While it can fit into a keto diet in small portions, its carb content should be carefully managed within your daily allowance.

What are the health benefits of calabaza?

Calabaza is rich in vitamins A and C, which support immune health and skin health. It is also low in calories (26 per 100g), making it a great choice for weight management, and provides dietary fiber for improved digestion.

How much calabaza should I eat in one serving?

A typical serving size of calabaza is about 1 cup (approximately 150g), which provides around 39 calories, 1.5g of protein, 9.8g of carbs, and 1.7g of fiber. This portion size is ideal for including in meals as a nutrient-packed vegetable option.

How does calabaza compare to other squash varieties?

Compared to butternut squash, calabaza has slightly fewer calories and carbs — 26 calories and 6.5g carbs per 100g versus 45 calories and 12g carbs in butternut. Its taste is similar but slightly milder, making it a great alternative in soups, stews, and roasted dishes.

Data Sources & Scientific References