Vegetables / Marrow Vegetables
Squash, summer fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 21kcal / 2530kcal (0.83%) low |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 4.3 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 17 mg/ 750mg (2%) |
Phosphorus | 11 mg/ 700mg (1%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Summer squash (like zucchini), a light, watery vegetable usually eaten cooked or lightly sautéed. Per 100g, it’s low in calories and provides some fiber and natural sweetness.
Why it matters to health
Summer squash helps you feel full without piling on calories because it’s low in fat and low in sodium. The dietary fiber supports regular digestion, and the carbohydrates come with some sugar—so it can fit well in meals when you balance it with protein and healthy fats. It also has a small amount of saturated fat, but overall it’s a gentle choice for everyday eating.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use squash as your extra vegetable at lunch or dinner. Try:
- Cook with minimal oil (use 1–2 teaspoons for a serving) and add garlic, onion, herbs, or calamansi.
- Pair with lean protein (fish, chicken, tofu, eggs) and a sensible serving of rice or other carbs.
- If you’re having it as a snack, combine with protein (e.g., squash with eggs or tofu) to stay satisfied.
- Keep sauces and toppings (like creamy or salty ones) in check to avoid extra sodium.
Common Filipino dishes
Ginataang kalabasa, Pinakbet, Adobong kalabasa, Tortang kalabasa, Paksiw na kalabasa, Ginisang kalabasa with garlic
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.
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