Cratox AI
squash summer green
🥬

Squash, summer, green

🔥 19 Calories
💪 1g Protein
⚡ 3.3g Carbohydrates
🥑 0.2g Fat

At a glance

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

Category
Vegetables
Squash, summer, green
Energy density
Light
19 kcal per 100g
Macro energy profile
Carb-led
21% Protein · 69% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

19
kcal/100g
Protein
1g
Carbohydrates
3.3g
Fat
0.2g
Glycemic Index:
15

About Squash, summer, green

Summer squash, specifically the green variety, is a versatile and nutritious vegetable that belongs to the Cucurbitaceae family. Originating from the Americas, it has been cultivated for thousands of years and is a staple in various cuisines worldwide. Its tender skin and mild flavor make it a favorite among home cooks and chefs alike, often featured in salads, stir-fries, and as a healthy side dish.

Nutritionally, summer squash is low in calories, with only 19 calories per 100 grams, making it an excellent choice for those looking to maintain or lose weight. It offers 1.00g of protein, 3.30g of carbohydrates, and just 0.20g of fat, making it a heart-healthy option. Additionally, it is rich in vitamins and minerals, contributing to overall health and wellness. Its versatility allows it to be enjoyed raw or cooked, fitting easily into various dietary patterns.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
Supports hydration due to its high water content (over 90%).
Low in calories, making it a great food for weight management.
Contains vitamin C, which boosts immune function.
Source of dietary fiber, aiding in digestive health.
Contains potassium, which helps regulate blood pressure.
Supports heart health due to its low fat content.
May help reduce the risk of certain chronic diseases.
Versatile in cooking, allowing for multiple preparations.
Promotes healthy skin due to its vitamin A content.

Recommended Food Pairings

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Grilled chicken - complements the light flavor and adds protein.
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Quinoa - provides a complete protein source and fiber.
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Tomatoes - enhances flavor and adds a dose of vitamin C.
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Garlic - adds depth to dishes and has health benefits.
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Olive oil - healthy fat that enhances nutrient absorption.

How to Consume

Serving size
1 medium cup (150g)
Frequency
2-3 times per week
  • •Steam or sauté to retain nutrients while enhancing flavor.
  • •Add raw to salads for a crunchy texture.
  • •Incorporate into soups for added nutrition and flavor.
  • •Grill or roast for a smoky taste.
  • •Use in baking recipes for added moisture and nutrition.

Selection & Storage

How to choose:

  • ✓Select squash that feels heavy for its size, indicating freshness.
  • ✓Look for firm skin without soft spots or blemishes.
  • ✓Choose those with vibrant color and smooth skin.
  • ✓Avoid squash with wrinkled skin, which may indicate age.
Storage
Store in a cool, dry place or in the refrigerator at 50-55°F (10-13°C) with moderate humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with a sensitivity to cucurbits should avoid.
  • ⚠️May cause digestive discomfort in some people if consumed in excess.
  • ⚠️Excessive consumption may lead to digestive issues due to fiber content.
  • ⚠️Ensure proper cooking to avoid any potential foodborne illness.

Frequently Asked Questions

How many calories does Squash, summer, green have?

Summer squash, specifically green squash, contains approximately 19 calories per 100 grams. This makes it a low-calorie option, ideal for weight management and healthy eating.

Is Squash, summer, green healthy?

Yes, summer squash is considered very healthy. It is low in calories, high in water content, and provides essential nutrients like vitamins A and C, potassium, and fiber, which support overall health.

How should Squash, summer, green be stored?

Store summer squash in a cool, dry place or in the refrigerator at a temperature of 50-55°F (10-13°C). It should be kept in a plastic bag to maintain humidity and prevent spoilage.

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

Eating summer squash offers numerous benefits, including high hydration levels, low calorie content, and a good source of vitamins and minerals. It supports digestive health due to its fiber content and can help in maintaining a healthy weight.

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

It is recommended to consume summer squash in moderation, with a suggested serving size of about 1 medium cup (150g) a few times a week, depending on your overall dietary needs.

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