Squash, summer, all varieties, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Summer squash, a catch-all for tender varieties like zucchini and yellow crookneck, transforms into a silky, mild-flavored vegetable when boiled and drained. Its delicate, slightly sweet taste and soft, yielding texture make it a versatile canvas for other flavors. Nutritionally, it's a low-calorie powerhouse, offering fiber and a surprising amount of protein for a vegetable.
Calorie split: 15% protein · 73% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and ability to absorb flavors like a sponge, making it a staple in everything from stir-fries to baked goods. Its mild, comforting taste and satisfying texture are hallmarks of home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
Boiling can lead to a waterlogged texture and loss of water-soluble nutrients like vitamin C. To counteract this, consider steaming or sautéing instead, and if boiling, use the cooking liquid in soups or sauces to recapture nutrients. Those monitoring blood sugar should pair it with protein or healthy fats to blunt any glycemic response.
Key benefits
- Extremely low in calories, ideal for volume eating
- Good source of dietary fiber for digestive health
- Provides a notable amount of plant-based protein
- Contains antioxidants like lutein and zeaxanthin
- Naturally low in fat and cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, the summer squash we commonly eat is botanically a fruit, specifically a berry, as it develops from the flower's ovary and contains seeds.
Full nutrition (USDA data · scales with serving)
| Water | 93.7 g |
| Energy | 20.0 kcal |
| Energy | 84.0 kj |
| Protein | 0.91 g |
| Total lipid (fat) | 0.31 g |
| Ash | 0.77 g |
| Carbohydrate, by difference | 4.3 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 0.36 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 5.5 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.51 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 7.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 127 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 212 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2249 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.03 g |
| Leucine | 0.05 g |
| Lysine | 0.05 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.10 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.04 g |
FAQ
What's the difference between summer and winter squash?
Summer squash (like zucchini, yellow squash) has edible skin and seeds, a tender texture, and is harvested immature. Winter squash (like butternut, acorn) has a hard rind, denser flesh, and is harvested fully mature for long-term storage.
How do I keep boiled squash from getting mushy?
Cook it just until tender-crisp (al dente), not until completely soft. Use a minimal amount of water and a shorter cooking time. Shocking it in ice water after boiling can also halt the cooking process.
Is the skin of summer squash nutritious?
Yes, the skin is edible and contains a significant portion of the squash's fiber and antioxidants. Simply wash it well before cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.20 kcal/g · 18% calories from protein · 1.4 g fiber · 2.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.