Squash, summer, yellow, includes skin, raw
Whole food · Vegetables and Vegetable Products
Yellow summer squash is a vibrant, tender vegetable with a thin, edible skin and a mild, slightly sweet, buttery flavor. Its crisp, watery texture softens beautifully when cooked, making it a light, hydrating addition to meals. Nutritionally, it's a low-calorie powerhouse, offering a good dose of fiber and essential nutrients like vitamin C and manganese without significant fat or sugar.
Calorie split: 16% protein · 79% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People adore its incredibly versatile, mild flavor that readily absorbs seasonings and pairs well with bold ingredients like garlic, herbs, and cheese. Its quick cooking time and satisfying texture make it a go-to for healthy, flavorful summer dishes.
⚠️ Watch-outs & how to enjoy it better
Its high water content can lead to a soggy texture if overcooked or not prepared properly. To counteract this, salt slices and let them drain for 15 minutes before cooking, or use high-heat methods like grilling or sautéing to evaporate moisture quickly. It's also low in protein, so pairing it with beans, cheese, or lean meat creates a more balanced meal.
Key benefits
- Very low in calories and fat, supporting weight management.
- Good source of dietary fiber for digestive health.
- Provides vitamin C for immune function and skin health.
- Contains manganese, important for bone health and metabolism.
- High water content aids in hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, yellow 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 | 94.0 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 |
Fat & fatty acid profile (per 100g)
Estimated from Squash, winter, butternut, cooked, baked, with salt — USDA does not publish this profile for Squash.
| Fatty acids, total saturated | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 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 | 0.04 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.02 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Squash, winter, butternut, cooked, baked, with salt — USDA does not publish this profile for Squash.
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.04 g |
| Leucine | 0.05 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.04 g |
| Arginine | 0.05 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.16 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.04 g |
FAQ
Should I peel yellow summer squash?
No, the skin is thin, tender, and edible, and it contains a significant portion of the fiber and nutrients. Just wash it well before use.
How do I prevent it from getting mushy?
Avoid overcooking. Use quick, high-heat methods like sautéing, grilling, or roasting. You can also salt and drain slices beforehand to draw out excess moisture.
Is it the same as zucchini?
They are very closely related (both are summer squashes) but are different cultivars. Yellow squash typically has a more tapered neck and a slightly sweeter, milder flavor than green zucchini.
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 0.22 kcal/g · 16% calories from protein · 1.0 g fiber · 0.0 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.