Cratox AI
winter squash raw
🥬

Winter squash, raw

🔥 26 Calories
💪 1g Protein
⚡ 6.5g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Winter squash, raw
Energy density
Light
26 kcal per 100g
Macro energy profile
Carb-led
13% Protein · 84% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 51 · GL 2
Notable signals
Very high in vitamin ALow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

26
kcal/100g
Protein
1g
Carbohydrates
6.5g
Fat
0.1g
Glycemic Index:
51

About Winter squash, raw

Winter squash, also known as Cucurbita maxima, is a type of squash that is native to the Americas and has been cultivated for thousands of years. This versatile vegetable is characterized by its hard skin and sweet, dense flesh. It comes in various shapes and sizes, with popular varieties including butternut, acorn, and spaghetti squash. Winter squash is typically harvested in the fall and can be stored for months, making it a staple in many diets during the colder months. Nutritionally, winter squash is low in calories, providing only 26 calories per 100 grams. It is primarily composed of carbohydrates, with a notable amount of dietary fiber, which aids digestion. Additionally, it contains essential vitamins and minerals, such as vitamin A, vitamin C, and potassium. Winter squash can be enjoyed in various ways, including roasted, mashed, or pureed into soups, making it a delicious and nutritious addition to meals, especially in seasonal dishes.

Health Benefits

Rich in antioxidants, which help combat oxidative stress and inflammation.
High in dietary fiber, promoting healthy digestion and regular bowel movements.
Contains vitamin A, essential for eye health and immune function.
Provides potassium, which is crucial for maintaining healthy blood pressure levels.
Low in calories, making it an excellent choice for weight management.
Offers a variety of B vitamins, supporting energy metabolism.
Contains magnesium, which is important for muscle function and heart health.
Rich in carotenoids, which may help reduce the risk of chronic diseases.
Supports skin health due to its high vitamin C content.
Can enhance heart health by improving cholesterol levels and reducing inflammation.

Recommended Food Pairings

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Winter squash and sage - the earthy flavor of sage complements the sweetness of squash.
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Winter squash and quinoa - a nutritious combination that offers protein and fiber.
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Winter squash and black beans - a hearty mix rich in protein and essential nutrients.
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Winter squash and feta cheese - the salty taste of feta contrasts nicely with the sweet squash.
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Winter squash and walnuts - the crunch of walnuts adds texture and healthy fats.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 cup cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Roast winter squash with olive oil and herbs for a flavorful side dish.
  • •Add pureed squash to soups for added creaminess and nutrition.
  • •Incorporate into salads for a sweet and savory contrast.
  • •Use in baking, such as muffins or breads, for natural sweetness.
  • •Stuff with grains and proteins for a hearty main dish.

Selection & Storage

How to choose:

  • ✓Select squash that feels heavy for its size, indicating good quality.
  • ✓Look for a firm, unblemished skin without soft spots or cracks.
  • ✓Choose squash with a deep, rich color, indicating ripeness.
  • ✓Check the stem; a dry, hard stem suggests the squash is mature.
Storage
Store in a cool, dry place at temperatures between 50-60°F (10-15°C) with low humidity.
Shelf life
Can be stored for 1-3 months in optimal conditions.

Warnings & Contraindications

  • ⚠️Individuals with a history of allergies to squash should avoid it.
  • ⚠️Those with certain digestive disorders may need to limit intake due to fiber content.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
  • ⚠️Avoid overcooking, which can diminish nutritional value.

Frequently Asked Questions

How many calories does Winter squash, raw have?

Winter squash, raw, contains approximately 26 calories per 100 grams. This low-calorie content makes it an excellent option for those looking to manage their weight while still enjoying flavorful meals.

Is Winter squash, raw healthy?

Yes, winter squash is very healthy. It is rich in vitamins, particularly vitamin A and C, and provides dietary fiber. Its low-calorie count combined with its nutrient density makes it beneficial for overall health, supporting immune function, skin health, and digestion.

How should Winter squash, raw be stored?

Winter squash should be stored in a cool, dry place away from direct sunlight. Ideal storage conditions are temperatures between 50-60°F (10-15°C). Properly stored, it can last for 1-3 months.

What are the benefits of eating Winter squash, raw?

Eating winter squash raw provides numerous health benefits, including high antioxidant content, support for digestive health through dietary fiber, and essential vitamins that promote eye health and immune function.

How much Winter squash, raw can I eat per day?

A recommended portion of winter squash is about 150 grams or 1 cup cooked, which can be included in your diet 2-3 times a week for optimal health benefits.

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