Summer squash, yellow or green, fresh, cooked, fat added, NS as to fat type
Common food
Photo: Wikipedia
This is a versatile summer squash, either the pale yellow crookneck or the dark green zucchini, cooked with a small amount of added fat. It transforms into a tender, slightly sweet, and buttery side dish, with a soft texture that readily absorbs flavors. Nutritionally, it's a low-calorie, hydrating vegetable that provides a good source of vitamin C and potassium.
Calorie split: 10% protein · 31% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, crowd-pleasing flavor and incredible adaptability—it can be sautéed, grilled, spiralized into noodles, or baked into bread. Its ability to soak up herbs, spices, and sauces makes it a staple in summer gardens and kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
Its high water content can lead to a mushy texture if overcooked, and it can sometimes taste bland if under-seasoned. To counteract sogginess, cook it quickly over high heat or salt and drain it first for dishes like fritters. Pairing it with robust flavors like garlic, lemon, or feta cheese ensures it's never boring.
Key benefits
- Low in calories and high in water content for hydration.
- Provides a good source of immune-supporting vitamin C.
- Contains potassium, which supports healthy blood pressure.
- Offers dietary fiber for digestive health.
- A versatile base for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its culinary name, a zucchini is technically a fruit—specifically, a botanical berry—because it develops from the flower of the plant and contains seeds.
Full nutrition (USDA data · scales with serving)
| Water | 90.4 g |
| Energy | 47.0 kcal |
| Protein | 1.3 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 4.0 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 275 mg |
| Sodium, Na | 148 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 18.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.49 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 9.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 119 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1306 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.88 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.49 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.80 g |
| PUFA 18:3 | 0.15 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 the skin edible?
Yes, the skin of both yellow squash and zucchini is edible, tender when cooked, and contains fiber and nutrients. Simply wash it well before cooking.
How do I prevent it from getting watery in a dish?
For dishes like casseroles or fritters, you can salt the sliced or grated squash and let it sit for 20-30 minutes to draw out excess moisture, then pat it dry before cooking.
What's the difference between yellow squash and zucchini?
They are very similar in taste and texture. Yellow squash often has a slightly sweeter, milder flavor and a firmer seed cavity, while zucchini can be a bit more neutral and tender. Nutritionally, they are nearly identical.
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 0.47 kcal/g · 11% calories from protein · 1.1 g fiber · 3.1 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: 0.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.