Kabocha

Vegetable

Item Rating: 83/100

1 serving (200 grams) contains 60 calories, 1.2 grams of protein, 0.1 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		70.6
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.7 mg	0%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	2.9 g	10%
	Sugars	3.5 g
protein		1.4 g	2%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		0.6 mg	3%
Potassium		411.8 mg	8%

* 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 sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (1.2%)

Protein: 5 cal (7.3%)

Carbs: 70 cal (91.5%)

About Kabocha

Kabocha, often referred to as Japanese pumpkin, is a type of winter squash that originates from Japan and is popular in East Asian cuisines. It has a sweet, nutty flavor and a dense, smooth texture, making it versatile for soups, roasting, and desserts. With 30 calories per 100 grams and a nutritional profile that includes modest amounts of carbohydrates and dietary fiber, kabocha is a nutrient-dense yet low-calorie food. It also provides essential nutrients like Vitamin C (10 mg per 100 grams), calcium, and iron, while being virtually fat- and cholesterol-free. Its deep green skin and orange flesh are rich in beta-carotene, a precursor to Vitamin A, which is beneficial for vision and immunity.

Health Benefits

• Rich in beta-carotene, which supports eye health and immune function.
• Provides 10 mg of Vitamin C per 100 grams, aiding in immunity and collagen synthesis.
• Contains 1.25 grams of dietary fiber, promoting digestive health and satiety.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store whole kabocha squash in a cool, dark place for up to 1-3 months. Once cut, refrigerate in an airtight container and use within 5-7 days.

Common Questions About Kabocha Nutrition

Is kabocha squash high in protein?

Kabocha squash is not a high-protein food, as it contains only 0.6 grams of protein per 100 grams. It is primarily valued for its low calorie and carb content, as well as its fiber and micronutrient profile.

Can I eat kabocha squash on a keto diet?

Kabocha squash may not be ideal for strict keto diets due to its carbohydrate content of 7.5 grams per 100 grams. However, in small portions, it can fit into a low-carb or moderate-carb diet thanks to its nutrient density and low-calorie profile.

What are the health benefits of kabocha squash?

Kabocha squash is rich in vitamins A and C, which promote immune health and skin health, and it provides a small amount of fiber (1.25 grams per 100 grams) to support digestive health. It's also low in calories, making it a great option for weight management.

What is the best way to serve kabocha squash?

A recommended serving size is about 100 grams, which provides just 30 calories. You can roast, steam, or puree kabocha squash as a side dish, or use it in soups and stews for added creaminess and natural sweetness.

How does kabocha squash compare to other winter squashes?

Kabocha squash is lower in calories and carbohydrates compared to butternut squash, which has 45 calories and 11 grams of carbs per 100 grams. It also has a sweeter flavor and smoother texture, making it versatile for both sweet and savory dishes.

Data Sources & Scientific References