What are the Nutritional Facts about Squash?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Squash is a low-calorie vegetable rich in fiber, vitamins, and antioxidants. Learn nutrition facts, health benefits, and healthy ways to eat squash.
Introduction
Squash is a healthy vegetable that comes in many varieties like bottle gourd (lauki), pumpkin, zucchini, and yellow squash. It is widely used in Indian cooking because it is light on the stomach and easy to digest. Squash is low in calories but rich in vitamins, minerals, and water, making it ideal for weight loss and daily meals.
Squash Nutritional Facts (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 17 kcal |
| Carbohydrates | 3.1 g |
| Protein | 1.2 g |
| Fat | 0.3 g |
| Dietary Fibre | 1.0 g |
| Natural Sugars | 2.2 g |
| Vitamin A | 96 µg |
| Vitamin C | 15 mg |
| Potassium | 262 mg |
| Magnesium | 18 mg |
| Iron | 0.4 mg |
Vitamins and Minerals in Squash
Squash provides many essential nutrients:
- Vitamin A – Supports eye health and immunity
- Vitamin C – Helps boost immunity and skin health
- Vitamin B6 – Supports metabolism
- Potassium – Helps manage blood pressure
- Magnesium – Supports muscle and nerve function
Health Benefits of Squash
1. Helps in Weight Loss
Low calories and high water content help you feel full.
2. Improves Digestion
Dietary fibre supports gut health and prevents constipation.
3. Boosts Immunity
Vitamins and antioxidants protect the body from infections.
4. Good for Heart Health
Potassium helps control blood pressure naturally.
5. Supports Eye Health
Vitamin A helps maintain good vision.
Is Squash Good for Diabetes?
Yes, squash is diabetes-friendly.
- Low in calories and carbs
- Contains fibre that slows sugar absorption
- Best cooked with less oil and spices
Squash vs Other Vegetables
| Feature | Squash | Potato | Carrot |
|---|---|---|---|
| Calories | Very Low | High | Low |
| Fibre | Moderate | Low | Moderate |
| Vitamin A | Moderate | Low | High |
| Water Content | High | Medium | Medium |
Healthy Ways to Eat Squash
- Squash sabzi with minimal oil
- Add to dal or sambar
- Use in soups and stews
- Lightly stir-fried with spices
- Add to vegetable curries
Who Should Be Careful?
- People with digestive sensitivity should eat cooked squash
- Avoid overcooking to preserve nutrients
Conclusion
Squash is a light, nutritious, and versatile vegetable suitable for all age groups. It supports digestion, immunity, heart health, and weight management. Including squash in your regular diet is an easy way to stay healthy.