Steamed yellow squash

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 18 calories, 1.2 grams of protein, 0.2 grams of fat, and 3.4 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		42.9
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		8.1 g	2%
	Dietary Fiber	2.6 g	9%
	Sugars	5.2 g
protein		2.9 g	5%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.0 mg	5%
Potassium		623.8 mg	13%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (9.3%)

Protein: 11 cal (23.9%)

Carbs: 32 cal (66.8%)

About Steamed yellow squash

Yellow squash, a type of summer squash, originates from Central America and is widely used in cuisines across the Americas, Asia, and Europe. When steamed, it retains its mild flavor and tender texture, making it a versatile ingredient. It is low in calories and provides essential nutrients like vitamin C, vitamin A, potassium, and dietary fiber. With approximately 20 calories per cup (steamed), yellow squash is a nutrient-dense choice for supporting overall health. This vegetable is also rich in antioxidants, such as beta-carotene and lutein, which contribute to eye and skin health. Steamed yellow squash is often included in soups, salads, stir-fries, or as a standalone side dish.

Health Benefits

• Supports immune health with vitamin C, which is essential for white blood cell function and defense against pathogens.
• Promotes healthy vision due to its beta-carotene and lutein contents, which help prevent oxidative damage to the eyes.
• Supports heart health through its potassium content that helps regulate blood pressure and maintain fluid balance.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store whole yellow squash in the refrigerator for up to a week. To prepare, wash thoroughly, trim the ends, and steam until tender for optimal nutrient retention.

Common Questions About Steamed yellow squash Nutrition

Is steamed yellow squash high in protein?

Steamed yellow squash is not particularly high in protein, containing about 1 gram of protein per cup (around 180 grams) when cooked. It is primarily valued for its low calorie and carbohydrate content rather than as a protein source.

Can I eat steamed yellow squash on a keto diet?

Yes, you can eat steamed yellow squash on a keto diet. It contains around 4 grams of net carbs per cooked cup and is a low-carb vegetable option that fits well within the macros of most keto plans.

What are the health benefits of eating steamed yellow squash?

Steamed yellow squash is an excellent source of vitamins A and C, both of which support immune function and skin health. It is also low in calories (about 30 per cooked cup), rich in antioxidants, and provides a small amount of fiber to aid digestion.

What is the recommended portion size for steamed yellow squash?

A typical serving of steamed yellow squash is about 1 cup (180 grams) cooked, which contains only around 30 calories. This portion is ideal for including as a side dish while maintaining a balanced diet.

How does steamed yellow squash compare to zucchini?

Steamed yellow squash and zucchini are nutritionally similar, both being low in calories and carbohydrates, with a mild flavor. Yellow squash has slightly higher vitamin A content, while zucchini contains more potassium. Both are equally easy to cook and interchangeable in many recipes.

Data Sources & Scientific References