1 serving (205 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
92.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.6 mg | 0% | |
| Total Carbohydrates | 20.7 g | 7% | |
| Dietary Fiber | 3.4 g | 12% | |
| Sugars | 6.9 g | ||
| protein | 2.3 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 46.0 mg | 3% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 574.7 mg | 12% | |
* 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
Source of Calories
About Delicata squash
Delicata squash is a winter squash variety that originated in North and Central America and has become popular in cuisines worldwide due to its naturally sweet flavor and tender, edible skin. This oblong squash with pale yellow, green-striped skin is known for its compact size and easy preparation. Rich in nutrients and low in calories, it provides 80 calories, 2 grams of protein, and 3 grams of fiber per 1-cup serving (cooked). It is an excellent source of vitamin A (140% DV), vitamin C, and potassium. Its balanced nutritional profile makes it a nutrient-dense choice for various diets and meal types, from roasting to stuffing.
Health Benefits
- Supports eye health due to a high content of beta-carotene, which the body converts to vitamin A (140% DV per 1 cup).
- Boosts the immune system with 25% DV of vitamin C per 1 cup serving.
- Aids in heart health and muscle function through potassium, with 500 mg per 1 cup cooked.
- Promotes digestive health thanks to 3 grams of fiber per serving, supporting regular bowel movements.
- Provides antioxidants like carotenoids, which combat oxidative stress and inflammation.
Dietary Considerations
Selection and Storage
Store whole delicata squash in a cool, dry place for up to three months. Once cut, refrigerate in an airtight container and consume within 3-5 days.
Common Questions About Delicata squash Nutrition
Is delicata squash high in protein?
Delicata squash is not a significant source of protein, containing only about 1-2 grams of protein per cup (205 grams) when cooked. It is primarily a carbohydrate-rich vegetable but offers other nutrients like fiber and vitamins.
Can I eat delicata squash on a keto diet?
Delicata squash is not ideal for a keto diet as it contains roughly 18 grams of carbohydrates per cup cooked, with 6 grams being sugar and 3 grams fiber. It may be feasible in very small portions for low-carb diets but not for strict ketogenic plans.
What are the health benefits of delicata squash?
Delicata squash is a nutritious vegetable rich in dietary fiber, vitamin A (providing over 200% of the recommended daily intake per cup), and potassium. It supports bowel health, vision, and immune function, but due to its carbohydrate content, should be consumed in moderation if managing blood sugar levels.
How much delicata squash should be served per person?
A typical serving size is about 1 cup (cooked), which equates to approximately 205 grams and provides 80 calories, making it a reasonable portion for most dietary needs. Adjust portions based on individual caloric and dietary requirements.
How does delicata squash compare to butternut squash?
Delicata squash is lower in calories, with 80 calories per cup cooked, compared to butternut squash's 82 calories. It is slightly less sweet than butternut squash and has a softer skin that is edible when cooked, making prep easier. Nutritionally, both are rich in vitamin A and fiber, but delicata squash is often preferred for its milder taste and convenience.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
