1 serving (205 grams) contains 49 calories, 1.8 grams of protein, 0.1 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
56.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.6 mg | 0% | |
| Total Carbohydrates | 13.9 g | 5% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 5.8 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.1 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 519.6 mg | 11% | |
* 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 Kabocha squash
Kabocha squash, often called Japanese pumpkin, is a winter squash native to Japan. It has a sweet, nutty flavor with a dense, creamy texture. Commonly used in Asian cuisines, kabocha squash is a versatile ingredient in soups, stews, tempura, and purees. Nutritionally, it is rich in carbohydrates, providing energy, but is also low in calories, with about 49 calories per 100 grams. It is an excellent source of beta-carotene, which the body converts to vitamin A, and also contains vitamin C, potassium, and dietary fiber, making it a nutrient-dense option for balanced diets.
Health Benefits
- Supports eye health due to its high beta-carotene content, which is converted into vitamin A (100 grams contain about 343% of the RDI for vitamin A).
- Boosts immunity with its vitamin C content, providing about 19% of the RDI per 100 grams.
- Promotes heart health as it supplies potassium (about 383 mg per 100 grams), which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store whole kabocha squash in a cool, dry place for up to 1-2 months. Once cut, refrigerate in an airtight container and use within a week. Cooked squash can be frozen for long-term storage.
Common Questions About Kabocha squash Nutrition
Is kabocha squash high in protein?
Kabocha squash is not particularly high in protein. One cup of cooked kabocha squash contains about 1-2 grams of protein. It is primarily a source of carbohydrates and is better known for being rich in vitamins and nutrients rather than protein content.
Can I eat kabocha squash on a keto diet?
Kabocha squash can be included in a keto diet in moderation. One cup of cooked kabocha squash has approximately 10 grams of carbohydrates and 1.5 grams of fiber, leaving a net carb count of around 8.5 grams. If you're following strict keto guidelines, limit portion sizes to keep your carb intake in check.
What are the health benefits of eating kabocha squash?
Kabocha squash is packed with antioxidants, including beta-carotene, which supports eye health and the immune system. It's also a good source of vitamin C, potassium, and fiber, promoting heart health and digestion. Its low calorie content (around 40 calories per cup, cooked) makes it a healthy option for weight management.
How much kabocha squash should I eat in one serving?
A standard serving size of kabocha squash is about 1 cup of cooked squash, which provides approximately 40 calories, 10 grams of carbohydrates, and minimal fat. This portion is ideal for reaping its nutritional benefits without overloading on carbohydrates.
How does kabocha squash compare to butternut squash?
Compared to butternut squash, kabocha squash is slightly lower in calories (40 vs 82 calories per cup, cooked) and carbohydrates (10g vs 22g per cup). Kabocha also has a creamier texture and a sweeter flavor, making it a great alternative in soups, purees, and roasted dishes.
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.
