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