Whole food · Vegetables and Vegetable Products
Raw yellow summer squash with skin is a low-calorie vegetable, containing only 22 kcal per 100g. It provides a modest amount of carbohydrates (4.39g) and dietary fiber (0.956g), with very little protein or fat.
| Water | 94.0 g |
| Energy (Atwater General Factors) | 22.0 kcal |
| Energy (Atwater Specific Factors) | 19.0 kcal |
| Nitrogen | 0.14 g |
| Protein | 0.89 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.53 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 0.96 g |
| Calcium, Ca | 22.7 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 16.8 mg |
| Phosphorus, P | 30.7 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.24 mg |
| Vitamin C, total ascorbic acid | 17.0 mg |
| Folate, total | 36.0 ug |
| 5-methyl tetrahydrofolate (5-MTHF) | 23.0 ug |
Is yellow summer squash keto-friendly?
Yes, it is low in net carbs (approximately 3.43g per 100g), making it suitable for a ketogenic diet when consumed in moderation.
What is the best way to eat it raw?
It can be sliced or chopped into salads, added to cold soups, or served with dips like hummus for a crunchy snack.
Does cooking affect its nutritional value?
Cooking can slightly reduce some heat-sensitive nutrients like vitamin C but may make other nutrients more bioavailable. The core benefits, like fiber content, remain largely intact.