Mashed squash

Vegetable

Item Rating: 84/100

1 serving (200 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		94.1
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.8 mg	0%
Total Carbohydrates		21.2 g	7%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		0.8 mg	4%
Potassium		529.4 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (5.4%)

Protein: 9 cal (9.6%)

Carbs: 84 cal (85.0%)

About Mashed squash

Mashed squash is a simple dish made by cooking and mashing squash, which can include varieties such as butternut, acorn, or kabocha squash. Squash, a type of gourd originating from the Americas, is now popular worldwide and frequently used in kitchens ranging from North American to Mediterranean cuisines. Nutritionally, squash is a low-calorie vegetable rich in dietary fiber, beta-carotene, and antioxidants. It is also a good source of vitamins A, C, and B6, as well as minerals like potassium and manganese. Mashed squash is nutritionally dense yet light, making it a healthy addition to meals for people of various dietary preferences.

Health Benefits

• Supports eye health due to high beta-carotene content, which the body converts to vitamin A (114% of the daily value in 1 cup of cooked butternut squash).
• Promotes heart health thanks to potassium, which helps maintain healthy blood pressure levels (582 mg potassium per cup of cooked squash).
• Boosts immunity with vitamin C, which supports immune system function (17 mg per cup in cooked acorn squash, about 19% of the daily value).

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie diets

Not suitable for: Low-carbohydrate diets, depending on specific intake goals

Selection and Storage

Store whole squash in a cool, dry place for up to 2-3 months. Once cooked and mashed, refrigerate in an airtight container and consume within 3-4 days or freeze for up to 3 months.

Common Questions About Mashed squash Nutrition

Is mashed squash high in protein?

Mashed squash is not particularly high in protein, with only about 1-2 grams of protein per 1 cup serving (cooked and mashed). It’s a better source of carbohydrates and fiber rather than protein, making it a great complement to protein-rich foods.

Can I eat mashed squash on a keto diet?

Mashed squash is not ideal for a strict keto diet due to its relatively high carbohydrate content. A 1-cup serving contains approximately 15-20 grams of carbs, which could take up a significant portion of your daily carb allowance on keto.

What are the health benefits of eating mashed squash?

Mashed squash is a nutrient-dense food rich in vitamins A and C, which support immune function and skin health. It also contains antioxidants and dietary fiber, promoting gut health and reducing inflammation. Its low calorie content (about 80-100 calories per cup) makes it a healthy choice for weight management.

How much mashed squash should I eat per serving?

A standard serving size for mashed squash is about 1 cup, which contains roughly 80-100 calories. This portion provides a good balance of nutrients without being overly caloric, making it suitable as a side dish or part of a meal.

How does mashed squash compare with mashed sweet potatoes?

Mashed squash is generally lower in calories and carbohydrates compared to mashed sweet potatoes. For example, one cup of mashed squash has about 80-100 calories and 15-20 grams of carbs, while sweet potatoes contain around 180 calories and 41 grams of carbs per cup. Squash is also lighter in texture, making it a better option for calorie-conscious diets.

Data Sources & Scientific References