Nutritional Value Of Summer Squash

Summer Squash is a highly nutritious vegetable that belongs to the family Cucurbitaceae. It is rich in a number of nutrients, like magnesium, manganese, vitamin C, potassium, folate, phosphorous, fiber, copper, beta-carotene and many others. Like most of the other squashes, it is harvested immature and is eaten while the rind is still tender. It is comparatively more fragile than the winter squashes and can be stored only for a limited period of time. Originally found in the area between Gautemala and Mexico, Summer squash is presently widespread across the globe. Today, the leading commercial producers of the squash are China, Japan, Romania, Turkey, Italy, Egypt, and Argentina. Through this article, we will help you explore the nutritional value of summer squash.

Summer Squash Nutrition Facts

Amount of Summer Squash: 1 cup, sliced

Total Weight of Summer Squash: 113 grams

Nutrients	Amount
Basic Components
Protein	1.4 g
Carbohydrates	3.8 g
Water	107 g
Calories
Total Calories	75.8 KJ
Calories From Fat	7.1 KJ
Calories From Carbohydrate	54.4 KJ
Calorie From Protein	13.8 KJ
Carbohydrates
Dietary Fiber	1.2 g
Sugars	2.5 g
Glucose	847 mg
Fructose	1073 mg
Sucrose	33.9 mg
Vitamins
Vitamin A	226 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	11.3 mcg 136 mcg
Vitamin C	19.2 mg
Lutein +Zeaxanthin	2401 mcg
Folate	32.8 mcg
Food Folate	32.8 mcg
Dietary Folate Equivalents	32.8 mcg
Vitamin K Choline	3.4 mcg 7.6 mg
Panthothenic Acid	0.2 mg
Thiamin	0.1 mg
Vitamin E(Alpha Tocopherol)	0.1 mg
Riboflavin	0.2 mg
Niacin	0.6 mg
Vitamin B6	0.2 mg
Minerals
Calcium	16.9 mg
Iron	0.4 mg
Magnesium	19.2 mg
Phosphorus	42.9 mg
Potassium	296 mg
Sodium	2.3 mg
Zinc	0.3 mg
Copper	0.1 mg
Selenium	0.2 mcg
Manganese	0.2 mg
Saturated Fats
12:00	1.1 mg
14:00	1.1 mg
16:00	42.9 mg
18:00	4.5 mg
Monounsaturated Fat
16:1 Undifferentiated	1.1 mg
18:1 Undifferentiated	15.8 mg
Poly Unsaturated Fats	0.1 g
18:2 Undifferentiated	37.3 mg
18:03	63.3 mg
Other Fats
Omega 3 Fatty Acids	63.3 mg
Omega 6 Fatty Acids	37.3 mg
Amino Acids
Alanine	70.1 mg
Arginine	56.5 mg
Aspartic acid	163 mg
Cystine	13.6 mg
Glutamic acid	142 mg
Glycine	49.7 mg
Histidine	28.2 mg
Isoleucine	47.5 mg
Leucine	78.0 mg
Lysine	73.5 mg
Methionine	19.2 mg
Phenylalanine	46.3 mg
Proline	41.8 mg
Serine	54.2 mg
Threonine	31.6 mg
Tryptophan	12.4 mg
Tyrosine	35.0 mg
Valine	59.9 mg

Buying & Storing Tips

While buying summer squash, choose the heavy ones with shiny, unblemished rinds.
Take care that the rind of the squash is not too hard. Squashes with hard rinds are over-matured and contain hard seeds and tough flesh.
Always look for average-size squashes. Extremely large ones may be fibrous, whereas excessively smaller ones may be inferior in flavor.
Since summer squash is a very delicate vegetable, handle it with care. Take care that there are no punctures, however minute they may be in it. Punctures can lead to the decaying of the squash.
In order to store the squash for longer time, wrap it in a plastic bag unwashed and keep it in the refrigerator. It stays fresh for around 7 days in the refrigerator.
You can make the flesh of a summer squash much softer by cutting it in thin slices, before keeping it in the refrigerator, for chilling.

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