Cratox AI
squash summer yellow
🥬

Squash, summer, yellow

🔥 22 Calories
💪 0.9g Protein
⚡ 4.4g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Squash, summer, yellow
Energy density
Light
22 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 80% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

22
kcal/100g
Protein
0.9g
Carbohydrates
4.4g
Fat
0.1g
Glycemic Index:
15

About Squash, summer, yellow

Summer squash, specifically yellow squash, is a type of summer squash that belongs to the Cucurbita pepo species. Originating from the Americas, particularly from regions in Mexico and Central America, yellow squash is widely cultivated and valued for its tender texture and mild flavor. It is typically harvested when immature, making it a popular ingredient in various culinary dishes, especially during warmer months due to its seasonal abundance. Yellow squash can be used in salads, stir-fries, and casseroles, providing versatility in meal preparation. Nutritionally, yellow squash is low in calories, with only 22 calories per 100 grams, making it an excellent choice for those seeking to maintain or lose weight. It provides essential nutrients, including dietary fiber, vitamins, and minerals, while being very low in fat. This squash is particularly high in vitamin C, potassium, and antioxidants, which contribute to various health benefits, such as supporting immune function and promoting heart health. Its mild flavor pairs well with a variety of foods, making it easy to incorporate into a balanced diet.

Health Benefits

Supports heart health due to high potassium content.
Aids in digestion thanks to its fiber content.
Boosts immune system function with vitamin C.
Contains antioxidants that help reduce oxidative stress.
Low in calories, aiding in weight management.
Supports skin health with its hydrating properties.
May improve vision due to the presence of carotenoids.
Helps regulate blood sugar levels due to low glycemic index.
Promotes healthy skin and hair with its nutrient profile.
Enhances bone health through essential minerals.

Recommended Food Pairings

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Yellow squash with quinoa - A nutritious grain that complements the softness of the squash.
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Yellow squash and bell peppers - Vibrant colors and flavors enhance salads and stir-fries.
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Yellow squash with tomatoes - A classic combination for ratatouille and pasta dishes.
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Yellow squash and garlic - Garlic adds depth to the mild flavor of squash in sautés.
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Yellow squash with herbs - Fresh herbs like basil and parsley boost flavor in soups and stews.

How to Consume

Serving size
1 medium cup (about 150g)
Frequency
2-3 times per week
  • •Sauté yellow squash with olive oil and herbs for a quick side dish.
  • •Add raw yellow squash to salads for a crunchy texture.
  • •Incorporate yellow squash into soups for added nutrition.
  • •Grill yellow squash slices for a smoky flavor.
  • •Use yellow squash as a low-carb substitute in lasagna.

Selection & Storage

How to choose:

  • ✓Select squash that is firm and free from soft spots or blemishes.
  • ✓Look for bright yellow color, indicating freshness and ripeness.
  • ✓Choose smaller squash for tender texture, as larger ones can be woody.
  • ✓Check for a glossy skin, which indicates that the squash is fresh.
Storage
Store in a cool, dry place or in the refrigerator at 7-10°C (45-50°F) with low humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with specific allergies to squash or related plants should avoid.
  • ⚠️People with certain gastrointestinal disorders may need to limit intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to fiber content.
  • ⚠️Cooking squash with added fats can increase calorie count significantly.

Frequently Asked Questions

How many calories does Squash, summer, yellow have?

Squash, summer, yellow contains approximately 22 calories per 100 grams, making it a low-calorie option for meals and snacks.

Is Squash, summer, yellow healthy?

Yes, squash, summer, yellow is considered healthy due to its low calorie count, high fiber content, and rich supply of vitamins and minerals, particularly vitamin C and potassium.

How should Squash, summer, yellow be stored?

Store yellow squash in a cool, dry place or refrigerate it at 7-10°C (45-50°F). Ensure it is kept in a low-humidity environment and consume within 5-7 days for optimal freshness.

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

Eating squash, summer, yellow offers numerous benefits including supporting heart health, aiding digestion, boosting the immune system, and providing essential nutrients that promote overall well-being.

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

A recommended serving size is about 1 medium cup (approximately 150 grams) of yellow squash, which can be enjoyed 2-3 times per week as part of a balanced diet.

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