1 serving (100 grams) contains 45 calories, 1.0 grams of protein, 0.1 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
107.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 714.3 mg | 15% | |
* 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 Potimarron
Potimarron, also called 'red kuri squash,' is a small, orange winter squash native to Japan but cultivated globally. Its nutty, chestnut-like flavor makes it a popular ingredient in autumn and winter cuisines, often featured in soups, roasted dishes, or casseroles. Nutritionally, potimarron is low in calories (45 kcal per 100g) and rich in dietary fiber (2g). It contains important vitamins and minerals such as Vitamin C, calcium, and iron, along with low fat (0.1g) and moderate carbohydrates (10g), making it a versatile food choice for various diets. The edible skin further enhances its convenience and nutrient content, providing antioxidants and vital nutrients.
Health Benefits
- Supports immunity due to its Vitamin C content (9mg per 100g), which enhances white blood cell function.
- Promotes digestive health with its fiber (2g per 100g), aiding in regular bowel movements and gut health.
- Contributes to bone health with calcium (20mg per 100g), essential for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store whole potimarron in a cool, dry place for up to several weeks. For cut portions, refrigerate in an airtight container and use within a few days. Protect cut skin from drying out by covering with plastic wrap.
Common Questions About Potimarron Nutrition
What are the main nutritional benefits of potimarron?
Potimarron, also known as red kuri squash, is low in calories with about 45 calories per 100 grams. It contains 1 gram of protein, 10 grams of carbohydrates, 2 grams of fiber, and negligible fat (0.1 grams). It is also rich in beta-carotene and vitamin A, which support eye health and the immune system.
Can I eat potimarron on a keto or low-carb diet?
Potimarron is moderately high in carbs, with about 10 grams of carbohydrates per 100 grams, making it less suitable for strict keto diets but possibly okay in small portions for low-carb diets. For keto, it's better to opt for lower-carb vegetables like zucchini or cauliflower.
What are the health benefits of potimarron?
Potimarron is rich in antioxidants like beta-carotene, which converts to vitamin A in the body, promoting good vision, immunity, and skin health. Its fiber content (2 grams per 100 grams) supports digestive health, and the low calorie count makes it a great choice for weight management.
How much potimarron should I serve per meal?
A typical serving size is around 150-200 grams, which provides about 68-90 calories. This amount ensures you get a good portion of nutrients like fiber and vitamin A while keeping your calorie and carb intake balanced, depending on your dietary goals.
How does potimarron compare to other squashes like butternut squash?
Potimarron is slightly lower in calories than butternut squash (45 vs. 53 calories per 100 grams) and contains similar amounts of protein and carbohydrates. However, potimarron has a sweeter taste and a creamy texture when cooked, making it an excellent choice for soups and purees. It also has edible skin, adding convenience during preparation.
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.
