Summer squash, yellow or green, canned, cooked, fat added, NS as to fat type
Common food
Canned yellow or green summer squash is a soft, mild-flavored vegetable that has been cooked and preserved with a small amount of added fat. Its texture is tender and slightly yielding, offering a subtle, buttery sweetness from the cooking process. Nutritionally, it's a low-calorie, fiber-rich addition to meals, providing a modest source of vitamins and minerals.
Calorie split: 6% protein · 31% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible convenience and mild, adaptable flavor that readily absorbs seasonings and sauces. It's a pantry staple that can transform a simple meal into a more nutritious and satisfying dish in minutes.
⚠️ Watch-outs & how to enjoy it better
The canning process can lead to a softer, less vibrant texture and flavor compared to fresh squash, which some find unappealing. It may also contain added sodium or preservatives; to counteract this, rinse it well before use and pair it with fresh herbs, spices, or a splash of vinegar to brighten the taste.
Key benefits
- Low-calorie, high-fiber food for satiety
- Contains vitamin C and potassium
- Provides antioxidants like lutein and zeaxanthin
- Convenient and shelf-stable for quick meal prep
- Versatile base for soups, stews, and side dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
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 | 92.8 g |
| Energy | 35.0 kcal |
| Protein | 0.60 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 2.9 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.69 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 312 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 2.3 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.40 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 4.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 64.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 191 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.68 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.38 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.90 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.87 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.10 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 |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt — USDA does not publish this profile for Summer squash.
| 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
Is canned squash as nutritious as fresh?
While canning can reduce some heat-sensitive nutrients like vitamin C, it preserves fiber and minerals well. The added fat can also help your body absorb fat-soluble vitamins from the squash.
Why is there added fat in canned squash?
The fat (often oil or butter) is added to improve mouthfeel, enhance flavor, and help preserve texture during the canning process. It also aids in the absorption of fat-soluble vitamins.
How can I improve the texture of canned squash?
For a firmer texture, drain it well and quickly sauté it in a hot pan to evaporate excess moisture and lightly caramelize the edges. It's also excellent blended into smooth soups or 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 0.35 kcal/g · 7% calories from protein · 1.3 g fiber · 1.1 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: 3.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.