Diced squash

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 26 calories, 0.6 grams of protein, 0.1 grams of fat, and 6.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		61.9
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		16.2 g	5%
	Dietary Fiber	2.6 g	9%
	Sugars	6.7 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		114.3 mg	8%
Iron		1.7 mg	9%
Potassium		676.2 mg	14%

* 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 (2.5%)

Protein: 5 cal (7.8%)

Carbs: 64 cal (89.8%)

About Diced squash

Diced squash refers to cubed portions of various squash varieties, such as butternut, acorn, or kabocha, originating from Central and South America where they have been cultivated for thousands of years. Squash is widely used in global cuisines such as Mexican, Italian, and Indian dishes due to its versatility. Nutritionally, diced squash is low in calories and rich in dietary fiber, vitamins A and C, potassium, and antioxidants. Varieties like butternut squash are particularly known for their high beta-carotene content, which contributes to its vibrant color and health benefits. Squash is also a good source of complex carbohydrates, making it a filling yet healthful choice for meals or snacks.

Health Benefits

• Supports eye health due to its high vitamin A content, particularly beta-carotene.
• Boosts immune function thanks to vitamin C and other antioxidants.
• May improve heart health with potassium, which supports healthy blood pressure levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb due to carbohydrate content

Selection and Storage

Store diced squash in an airtight container in the refrigerator for up to 5 days or freeze for longer-term storage. Using freshly diced squash is recommended for optimal flavor and texture when cooking.

Common Questions About Diced squash Nutrition

What is the nutritional content of diced squash?

Diced squash is low in calories, with one cup (about 205 grams) providing approximately 63 calories. It is low in protein, offering about 1 gram per cup, but rich in vitamins A and C as well as potassium and fiber, making it a nutritious addition to most diets.

Can I eat diced squash on a keto or low-carb diet?

Diced squash is moderately low in carbs, with one cup containing about 16 grams of carbohydrates and 3 grams of fiber, resulting in 13 grams of net carbs. While it may not be ideal for strict keto diets, it can fit into less restrictive low-carb eating plans when consumed in moderation.

What are the health benefits of eating diced squash?

Diced squash is high in antioxidants like beta-carotene, which supports eye health and immune function. Its fiber content aids digestion, and the potassium it provides helps regulate blood pressure. Additionally, it is a low-calorie, nutrient-dense option for those looking to maintain a healthy weight.

How much diced squash should I eat in a serving?

A typical serving size of diced squash is one cup, which equals around 205 grams. This portion size is recommended for its balance of calories and nutrients, but you can adjust the quantity based on your dietary needs and preferences.

How does diced squash compare to sweet potatoes for cooking and nutrition?

Diced squash is lower in calories and carbs compared to sweet potatoes, making it a lighter option. For example, one cup of diced squash has 63 calories and 13 grams of net carbs, while the same amount of sweet potatoes has about 112 calories and 26 grams of net carbs. Squash has a milder, slightly nutty flavor and works well in soups, stews, and roasted dishes, while sweet potatoes are sweeter and often used in baking or mashing.

Data Sources & Scientific References