Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
This is summer squash—specifically the yellow crookneck or straightneck variety—harvested young, then flash-frozen after a quick boil. The texture is tender-crisp with a mild, slightly buttery flavor that absorbs seasonings beautifully. Nutritionally, it's a low-calorie powerhouse, delivering fiber and natural sugars with minimal fat.
Calorie split: 18% protein · 76% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, crowd-pleasing flavor and incredible versatility—it can be sautéed, roasted, stuffed, or blended into soups. Its tender texture and quick cook time make it a go-to for easy, healthy weeknight meals.
⚠️ Watch-outs & how to enjoy it better
The added salt in this frozen preparation can be a concern for those monitoring sodium intake. To counteract, rinse the thawed squash under cool water before cooking, or choose an unsalted frozen variety if available. Its mild flavor can become watery if overcooked, so sauté or roast to concentrate its taste.
Key benefits
- Excellent low-calorie vegetable for volume eating
- Good source of dietary fiber for digestive health
- Provides vitamin C and potassium
- Naturally low in fat and cholesterol-free
- Versatile base for both sweet and savory dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, 'summer squash' is botanically a fruit, and the frozen, cooked version retains more of its water-soluble vitamin C than if it were canned.
Full nutrition (USDA data · scales with serving)
| Water | 92.2 g |
| Energy | 25.0 kcal |
| Energy | 105 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.74 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 242 mg |
| Zinc, Zn | 0.34 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.44 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 9.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 120 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 201 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 388 ug |
| Vitamin E (alpha-tocopherol) | 0.15 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) | 5.4 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.05 g |
| Leucine | 0.07 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.06 g |
| Arginine | 0.05 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.14 g |
| Glycine | 0.05 g |
| Proline | 0.04 g |
| Serine | 0.05 g |
FAQ
Is frozen summer squash as nutritious as fresh?
Yes, often more so. Flash-freezing locks in nutrients at peak freshness, whereas fresh squash can lose vitamins during transport and storage. The boiling step may leach some water-soluble vitamins, but the overall nutritional profile remains excellent.
How do I prevent it from getting mushy?
Avoid overcooking. For best texture, sauté or roast from thawed until just tender-crisp, or add to soups and stews only in the last few minutes of cooking.
Can I eat it straight from the bag?
No, it's pre-cooked for safety and quality but should be reheated thoroughly. It's perfect for quick stir-fries, microwaving, or adding directly to simmering sauces.
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 0.25 kcal/g · 20% calories from protein · 1.4 g fiber · 2.3 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: 0.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.