Vegetables / Marrow Vegetables
Squash, str Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
Consume
Limit
Avoid
| Serving Size: 100g | |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
| |||||||
Total Carbohydrates | 7.5 g/ 348g (2%) | ||||||
| |||||||
Protein | 0.4 g/ 71g (0.56%) | ||||||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 2 mg/ 70mg (2%) |
Vitamin B1 | 0.01 mg/ 1mg (0.83%) |
Vitamin B2 | 0.03 mg/ 1mg (2%) |
Vitamin B3 | 0.4 mg NE/ 16mg NE (2%) |
Minerals
Calcium | 29 mg/ 750mg (3%) |
Iron | 0.2 mg/ 12mg (1%) |
Phosphorus | 19 mg/ 700mg (2%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Squash (str), a starchy vegetable (like butternut or similar squash types). It’s low in fat and provides natural sweetness from carbohydrates.
Why it matters to health
AI-assisted Squash helps support everyday energy because it has carbohydrates, and it also gives dietary fiber (about 1.1 g per 100 g) to help you feel full and support healthy digestion. The sugar is naturally present (about 4 g), and the sodium is very low (about 6 mg), which is good for keeping meals lighter on salt. It also has small amounts of fat (about 0.1 g) with very low saturated fat, so it’s a good vegetable choice for balanced meals.
Healthier tips
AI-assisted - For your 3 meals + 1–2 snacks: add squash to meals (rice + ulam) as a vegetable side or mix into soups and stews.
- Portion idea: start with 1/2–1 cup cooked squash per meal, depending on your rice portion and activity.
- Pair it with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) to make your plate more balanced.
- If you’re watching carbs, keep rice portions steady and use squash as the vegetable—not the main carb—especially for snacks.
Common Filipino dishes
Kalabasa ginisa, Ginataang kalabasa, Tinolang kalabasa, Squash soup (kalabasa soup), Adobong kalabasa, Paksiw na kalabasa
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.