Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
This is the classic summer squash, harvested young for its tender, edible skin and seeds. When boiled, it develops a soft, slightly yielding texture with a mild, subtly sweet flavor that readily absorbs seasonings. Nutritionally, it's a low-calorie powerhouse, delivering a good dose of fiber and vitamin C for just 19 calories per 100 grams.
Calorie split: 18% protein · 66% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild flavor, which acts as a blank canvas for garlic, herbs, butter, or cheese. It's a nostalgic taste of summer gardens and a staple in comforting, home-cooked dishes across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high water content can lead to a mushy texture if overcooked, disappointing those who prefer a firmer bite. For those monitoring blood sugar, its carbohydrate content, while modest, is primarily from sugars; pairing it with a protein or healthy fat (like cheese or olive oil) can help blunt any glycemic response.
Key benefits
- Excellent source of vitamin C for immune support.
- High water content aids in hydration.
- Provides dietary fiber for digestive health.
- Very low in calories, supporting weight management.
- Contains antioxidants like beta-carotene and lutein.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, summer squash is botanically a fruit, as it develops from the flower of the plant and contains seeds.
Full nutrition (USDA data · scales with serving)
| Water | 94.3 g |
| Energy | 19.0 kcal |
| Energy | 81.0 kj |
| Protein | 1.0 g |
| Total lipid (fat) | 0.39 g |
| Ash | 0.53 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.5 g |
| Sucrose | 0.27 g |
| Glucose | 0.91 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 11.6 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.51 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 7.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 670 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1117 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 315 ug |
| Vitamin E (alpha-tocopherol) | 0.12 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) | 4.4 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 crookneck and straightneck squash?
They are very similar varieties of summer squash. Crookneck has a curved, elongated neck and a bumpier yellow skin, while straightneck has a straighter neck and smoother skin. Their flavor and texture are nearly identical when cooked.
Should I peel summer squash before cooking?
No, the skin is thin, tender, and edible, especially when the squash is young. It's a good source of fiber and nutrients. Simply wash it well. You only need to remove the stem end.
How do I prevent it from getting watery in dishes?
Salt the sliced squash and let it sit in a colander for 30 minutes to draw out excess moisture, then pat dry before cooking. For casseroles, pre-cooking and draining it can also help maintain a better texture.
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 0.19 kcal/g · 22% calories from protein · 1.1 g fiber · 2.5 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.