Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 5, 2026
squash summer casserole
🍱

Squash, summer, casserole

🔥 92 Calories
💪 3.7g Protein
⚡ 9.3g Carbohydrates
🥑 4.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Squash, summer, casserole
Energy density
Moderate
92 kcal per 100g
Macro energy profile
Balanced
16% Protein · 39% Carbohydrates · 45% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in sugarUSDA data

Nutritional Information

92
kcal/100g
Protein
3.7g
Carbohydrates
9.3g
Fat
4.7g
Glycemic Index:
15

About Squash, summer, casserole

Summer squash, including varieties such as zucchini and yellow squash, is a versatile vegetable originating from the Americas. This family of squash is typically harvested while immature, resulting in a tender texture and mild flavor that make it a favorite in various culinary traditions. Commonly enjoyed in casseroles, stir-fries, and salads, summer squash is celebrated for its ability to absorb flavors while adding nutritional value to dishes. Nutritionally, summer squash is low in calories, with about 92 calories per 100 grams. It provides a good source of dietary fiber, which is beneficial for digestive health, and contains essential vitamins and minerals. The composition includes 3.7 grams of protein, 9.3 grams of carbohydrates, and 4.7 grams of fat, making it a balanced choice for meals. Its versatility allows it to be enjoyed year-round, either cooked or raw, in a variety of recipes.

Health Benefits

Supports digestive health due to its high fiber content.
Aids in weight management by providing low-calorie nutrition.
Contains antioxidants that may help reduce inflammation.
Rich in vitamins A and C, supporting immune function.
Promotes healthy skin due to its hydrating properties.
May improve heart health by lowering cholesterol levels.
Supports bone health with its mineral content, including magnesium.
Can help regulate blood sugar levels due to its low glycemic index.
Offers hydration due to its high water content.
May improve eye health due to carotenoids present in the flesh.

Recommended Food Pairings

🥗
Tomatoes - enhance flavor and provide additional vitamins.
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Onions - add sweetness and depth to dishes.
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Garlic - complements the mild taste with a punch of flavor.
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Bell Peppers - add color, crunch, and vitamin C.
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Cheese - provides creaminess and richness in casseroles.

How to Consume

Serving size
1 medium cup (approximately 150g)
Frequency
2-3 times per week
  • •Steam or sauté to retain nutrients.
  • •Incorporate into salads for added crunch.
  • •Use in casseroles with other vegetables and proteins.
  • •Grill for a smoky flavor during barbecue season.
  • •Blend into smoothies for a nutrient boost.

Selection & Storage

How to choose:

  • ✓Select firm squash with glossy skin and no blemishes.
  • ✓Choose smaller squash for tender flesh and better flavor.
  • ✓Look for a weighty feel relative to size, indicating freshness.
  • ✓Check for a vibrant color, which signifies ripeness.
Storage
Store in a cool, dry place or refrigerate at 45-50°F (7-10°C) with moderate humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to cucurbitaceae may need to avoid summer squash.
  • ⚠️Excessive consumption may lead to digestive discomfort due to fiber content.

Frequently Asked Questions

How many calories does Squash, summer, casserole have?

Squash, summer, casserole typically contains about 92 calories per 100 grams. This makes it a low-calorie option suitable for various diets, providing essential nutrients while keeping calorie intake in check.

Is Squash, summer, casserole healthy?

Yes, Squash, summer, casserole is considered healthy due to its low calorie count and high fiber content. It is rich in vitamins, particularly vitamin C, and provides beneficial antioxidants, making it a nutritious addition to meals.

How should Squash, summer, casserole be stored?

Squash, summer, casserole should be stored in a cool, dry place or in the refrigerator at temperatures between 45-50°F (7-10°C). Ensure it is kept in a breathable bag to maintain humidity without promoting mold.

What are the benefits of eating Squash, summer, casserole?

Eating Squash, summer, casserole provides numerous benefits, including improved digestive health due to high fiber content, support for weight management, and a rich source of vitamins and antioxidants that contribute to overall health.

How much Squash, summer, casserole can I eat per day?

It is recommended to consume 1 medium cup (about 150 grams) of Squash, summer, casserole 2-3 times per week as part of a balanced diet to enjoy its health benefits without overconsumption.

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