Calories in Squash: Complete Nutrition Guide for All Varieties

If you’re tracking your calorie intake or looking for nutritious, low-calorie vegetables, squash varieties are excellent choices. These versatile vegetables are not only delicious but also packed with essential nutrients while being remarkably low in calories.

Squash belongs to the Cucurbita family and comes in numerous varieties, each with distinct calorie contents and nutritional profiles. Understanding the caloric values of different squash types can help you make informed dietary choices whether you’re managing weight, following a specific diet plan, or simply seeking healthier food options.

In this comprehensive guide, we’ll explore the calorie content of popular squash varieties, their nutritional benefits, and how to incorporate them into your diet effectively.

Understanding Squash: Summer vs. Winter Varieties

Before diving into specific calorie counts, it’s important to understand that squash is categorized into two main groups: summer squash and winter squash. This classification affects not only their calorie content but also their nutritional composition and culinary uses.

Summer squash are harvested young with tender, edible skins and seeds. They’re typically lower in calories and have a higher water content. Winter squash, harvested at maturity, have thicker rinds, harder seeds, and denser flesh, resulting in slightly higher calorie counts but also more concentrated nutrients.

Calories in Summer Squash Varieties

Summer squash varieties are among the lowest-calorie vegetables available, making them ideal for weight management and low-calorie diets.

Zucchini

Zucchini is perhaps the most popular summer squash variety and an excellent low-calorie food choice.

One medium zucchini (approximately 196 grams) contains:

• Calories: 33
• Carbohydrates: 6 grams
• Protein: 2 grams
• Fat: 1 gram
• Fiber: 2 grams

This translates to roughly 17 calories per 100 grams, making zucchini one of the most diet-friendly vegetables. Its mild flavor and firm texture make it versatile for various cooking methods, from grilling to spiralizing into low-calorie noodle alternatives.

Yellow Summer Squash

Yellow squash, including crookneck and straightneck varieties, has a similar calorie profile to zucchini.

One medium yellow squash (196 grams) provides:

• Calories: 31
• Carbohydrates: 7 grams
• Protein: 2 grams
• Fat: 0 grams
• Fiber: 2 grams

At approximately 16 calories per 100 grams, yellow squash is exceptionally low in calories while providing valuable nutrients including potassium, vitamin C, and manganese. The slight sweetness and creamy texture when cooked make it suitable for both savory dishes and light casseroles.

Pattypan Squash

Pattypan squash, also called scallop squash due to its unique saucer shape with scalloped edges, is another ultra-low-calorie option.

One cup (130 grams) of pattypan squash contains:

• Calories: 23
• Carbohydrates: 5 grams
• Protein: 2 grams
• Fat: 0 grams
• Fiber: 2 grams

With only 18 calories per 100 grams, pattypan squash is one of the lowest-calorie foods you can eat. Its mild flavor and substantial volume make it perfect for volume eating—a strategy where you consume large portions of low-calorie foods to feel satisfied while maintaining a calorie deficit.

Calories in Winter Squash Varieties

Winter squash varieties contain more calories than summer varieties due to their higher carbohydrate and natural sugar content. However, they remain relatively low-calorie compared to many other foods and offer exceptional nutritional density.

Butternut Squash

Butternut squash is one of the most popular winter varieties, prized for its sweet, nutty flavor and creamy texture.

One cup (140 grams) of cooked butternut squash contains:

• Calories: 63
• Carbohydrates: 16 grams
• Protein: 1 gram
• Fat: 0 grams
• Fiber: 3 grams

At 45 calories per 100 grams, butternut squash is still considered low-calorie while being incredibly rich in vitamin A, vitamin C, and beta-carotene. Its naturally sweet flavor makes it satisfying without added sugars or high-calorie ingredients.

Acorn Squash

Acorn squash has a distinctive shape and slightly higher calorie content than butternut squash.

One small acorn squash (approximately 4 inches or 10 cm in diameter) provides:

• Calories: 172
• Carbohydrates: 45 grams
• Protein: 3 grams
• Fat: 0 grams
• Fiber: 6 grams

While this seems higher, remember this is for an entire squash. Per 100 grams, acorn squash contains approximately 40 calories. The higher fiber content helps with satiety, making it a filling yet reasonable calorie choice.

Spaghetti Squash

Spaghetti squash has gained immense popularity as a low-calorie, low-carb pasta alternative.

One cup (155 grams) of cooked spaghetti squash contains:

• Calories: 42
• Carbohydrates: 10 grams
• Protein: 1 gram
• Fat: 0 grams
• Fiber: 2 grams

With only 31 calories per 100 grams, spaghetti squash is the lowest-calorie winter squash variety. When compared to regular pasta (approximately 131 calories per 100 grams), spaghetti squash offers a remarkable calorie savings of nearly 100 calories per serving, making it excellent for weight management.

Pumpkin

While often associated with pies and desserts, plain pumpkin is actually quite low in calories.

One cup (116 grams) of cooked, mashed pumpkin provides:

• Calories: 30
• Carbohydrates: 8 grams
• Protein: 1 gram
• Fat: 0 grams
• Fiber: 1 gram

At just 26 calories per 100 grams, pumpkin is one of the lowest-calorie winter squash options. It’s exceptionally rich in vitamin A and antioxidants, making it nutrient-dense relative to its calorie content.

Kabocha Squash

Kabocha squash, also known as Japanese pumpkin, has a sweet, dense flesh similar to sweet potato.

One cup (116 grams) of cooked kabocha squash typically contains:

• Calories: 39
• Carbohydrates: 10 grams
• Protein: 1 gram
• Fat: 0 grams
• Fiber: 2 grams

With approximately 34 calories per 100 grams, kabocha squash offers a moderately low calorie option with exceptional flavor and versatility in cooking.

Nutritional Benefits Beyond Calories

While calorie content is important for weight management, squash varieties offer numerous nutritional benefits that make them valuable additions to any diet.

Rich in Vitamins and Minerals

Most squash varieties are excellent sources of vitamin C, which supports immune function and acts as an antioxidant. Winter varieties, particularly those with orange flesh, are exceptionally high in vitamin A and beta-carotene, crucial for eye health, immune function, and skin health.

Squash also provides significant amounts of potassium, a mineral essential for blood pressure regulation, muscle function, and nerve signaling. Many people don’t get enough potassium in their diets, making squash a valuable dietary addition.

High in Antioxidants

The vibrant colors of squash indicate high antioxidant content. Beta-carotene, lutein, and zeaxanthin found in squash help protect cells from oxidative damage and may reduce the risk of certain chronic diseases, including heart disease and certain types of cancer.

Good Source of Fiber

While not as high in fiber as some vegetables, squash varieties provide moderate amounts of dietary fiber, which aids digestion, helps maintain stable blood sugar levels, and promotes feelings of fullness—all beneficial for weight management.

Low Glycemic Index

Despite containing natural sugars, most squash varieties have a low to moderate glycemic index, meaning they don’t cause rapid spikes in blood sugar levels. This makes them suitable for people managing diabetes or those seeking to maintain stable energy levels throughout the day.

Comparing Squash Calories to Other Vegetables

To put squash calories in perspective, here’s how they compare to other common vegetables per 100 grams:

• Zucchini: 17 calories
• Cucumber: 16 calories
• Tomato: 18 calories
• Broccoli: 34 calories
• Carrots: 41 calories
• Butternut squash: 45 calories
• Sweet potato: 86 calories
• Potato: 77 calories

As you can see, summer squash varieties are among the lowest-calorie vegetables available, while winter squash falls in the moderate range—still considerably lower than starchy vegetables like potatoes while offering more nutrients per calorie.

How Cooking Methods Affect Calorie Content

The preparation method can significantly impact the final calorie content of your squash dish.

Boiling or Steaming

These methods don’t add calories and may actually slightly reduce them through water absorption. A cup of steamed zucchini remains around 20-25 calories.

Roasting

Dry roasting adds minimal calories, but brushing with oil increases them. One tablespoon of olive oil adds approximately 120 calories, so use sparingly if monitoring calorie intake.

Sautéing

Sautéing in butter or oil can significantly increase calories. Using cooking spray or a small amount of broth for sautéing keeps calories lower.

Baking with Additions

Stuffed squash dishes, casseroles, or squash baked with butter and brown sugar can multiply the calorie content several times over. A plain baked acorn squash half contains about 115 calories, but adding butter and brown sugar can push it to 250-300 calories.

Using Squash for Weight Management

The low calorie density of squash makes it an excellent food for weight loss and weight maintenance strategies.

Volume Eating Strategy

Because squash varieties are low in calories but high in volume, you can eat satisfying portions without consuming excessive calories. A large plate of zucchini noodles with marinara sauce might contain only 150-200 calories, compared to 400-500 calories for the same volume of regular pasta.

Substitution Strategy

Replacing higher-calorie foods with squash can create significant calorie deficits without reducing meal satisfaction. Consider these swaps:

• Spaghetti squash or zucchini noodles instead of pasta (save approximately 200-250 calories per serving)
• Butternut squash soup instead of cream-based soups (save 100-200 calories per serving)
• Roasted squash instead of French fries (save 150-200 calories per serving)
• Squash fritters instead of potato pancakes (save 50-100 calories per serving)

Nutrient Density Advantage

Squash provides substantial nutrients relative to calories consumed. This nutrient density means you can meet your vitamin and mineral needs while maintaining a calorie deficit for weight loss.

Best Low-Calorie Squash Recipes and Preparation Tips

For Summer Squash

Zucchini Noodles: Spiralize zucchini and lightly sauté with garlic for a pasta alternative at just 30-40 calories per serving.

Grilled Summer Squash: Slice lengthwise, brush lightly with olive oil, and grill for a smoky side dish at approximately 60-70 calories per serving.

Stuffed Pattypan: Hollow out pattypan squash and stuff with vegetables and lean protein for a complete meal under 200 calories.

For Winter Squash

Roasted Butternut Squash: Cube and roast with herbs for a naturally sweet side at about 80-90 calories per serving.

Spaghetti Squash with Marinara: Replace pasta with spaghetti squash for a hearty meal under 200 calories.

Pumpkin Soup: Blend roasted pumpkin with vegetable broth and spices for a filling soup at approximately 100 calories per bowl.

Baked Acorn Squash: Halve, remove seeds, and bake with a drizzle of maple syrup for a nutritious dessert alternative at around 150 calories.

Portion Sizes and Serving Recommendations

Understanding appropriate portion sizes helps with accurate calorie tracking and meal planning.

For summer squash, a typical serving is 1-2 cups raw or cooked, providing 20-60 calories. These vegetables are so low in calories that you can generally eat them freely without concern about overconsumption.

For winter squash, a standard serving is 1/2 to 1 cup cooked, providing 40-80 calories. While still low-calorie, the higher carbohydrate content means portions should be more measured if you’re following a low-carb or calorie-restricted diet.

Special Dietary Considerations

Keto and Low-Carb Diets

Summer squash varieties are excellent for keto and low-carb diets, with zucchini containing just 3-4 grams of net carbs per cup. Winter squash varieties are higher in carbs, so portions should be limited on strict low-carb diets.

Diabetic Diets

All squash varieties can fit into diabetic meal plans. The fiber content helps moderate blood sugar impact, but winter varieties should be portioned appropriately and paired with protein or healthy fats to minimize blood sugar spikes.

Plant-Based and Vegan Diets

Squash is naturally plant-based and provides important nutrients that support vegan diets, including vitamin C, potassium, and fiber. The low calorie content allows for generous portions while meeting calorie needs.

Gluten-Free Diets

All squash varieties are naturally gluten-free, making them safe for those with celiac disease or gluten sensitivity. Spaghetti squash and zucchini noodles offer excellent gluten-free pasta alternatives.

Storage and Preparation for Maximum Nutrition

Proper storage and preparation help maintain the nutritional value and calorie content of squash.

Summer squash should be refrigerated and used within 4-5 days. They’re best eaten fresh when their water content and nutrient levels are highest.

Winter squash can be stored in a cool, dry place for several weeks to months. Once cut, wrap tightly and refrigerate for up to 5 days.

To preserve nutrients, avoid overcooking squash. Light steaming or roasting maintains vitamin content better than boiling for extended periods.

Common Mistakes When Counting Squash Calories

Several common errors can lead to inaccurate calorie tracking:

Not accounting for added fats: Oil, butter, and cheese can multiply the calorie content several times over. Always track additions separately.

Confusing raw and cooked weights: Nutritional databases may list calories for raw or cooked squash. Cooking typically reduces weight through water loss, concentrating calories per gram.

Overestimating portion sizes: Use a food scale for accuracy, especially with winter squash where calorie differences are more significant.

Ignoring preparation method: Breaded and fried squash contains far more calories than plain roasted squash.

The Bottom Line

Squash varieties offer exceptional nutritional value with minimal calorie impact, making them ideal for virtually any diet plan. Summer squash, including zucchini and yellow squash, are among the lowest-calorie vegetables available at 15-20 calories per 100 grams. Winter squash varieties contain more calories at 30-45 calories per 100 grams but remain low-calorie while providing concentrated nutrients.

Whether you’re managing weight, following a specific diet plan, or simply seeking nutritious food options, incorporating various squash types into your meals provides versatility, flavor, and substantial nutritional benefits without significant calorie costs.

The key to maximizing the low-calorie benefits of squash is mindful preparation—using minimal added fats and avoiding high-calorie additions. With proper preparation, squash can help you feel satisfied and nourished while supporting your health and wellness goals.

Sources:

• USDA FoodData Central – Food and Nutrient Database
• National Institutes of Health – Nutritional Research
• PubMed Central – Peer-reviewed Nutrition Studies
• World Health Organization – Nutrition Guidelines
• Mayo Clinic – Nutrition and Healthy Eating