Food guide

Yellow Squash

A mild summer squash, similar in calories to zucchini, that cooks quickly and takes on seasoning.

VegetablesPlant-Based

Yellow Squash, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of yellow squash, raw for fair comparison. Typical serving: 100 g raw — 19 kcal per 100 g serving.

Nutrition information for Yellow Squash
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	19 kcal	19 kcal	100 kcal
Protein	1 g	1 g	5.3 g
Carbohydrate	3.9 g	3.9 g	20.5 g
Fat	0.3 g	0.3 g	1.6 g
Fibre	1 g	1 g	5.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of yellow squash, with a typical serving and FDA Daily Value for adults.

Micronutrients for Yellow Squash
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	8 µg	8 µg	<1%
Vitamin C	19.3 mg	19.3 mg	21%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.13 mg	0.13 mg	<1%
Vitamin K	3.2 µg	3.2 µg	3%
Thiamin	0.051 mg	0.051 mg	4%
Riboflavin	0.041 mg	0.041 mg	3%
Niacin	0.45 mg	0.45 mg	3%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	19 µg	19 µg	5%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.16 mg	0.16 mg	3%
Choline	7.1 mg	7.1 mg	1%
Minerals
Calcium	21 mg	21 mg	2%
Iron	0.44 mg	0.44 mg	2%
Magnesium	20 mg	20 mg	5%
Phosphorus	32 mg	32 mg	3%
Potassium	222 mg	222 mg	5%
Sodium	2 mg	2 mg	<1%
Zinc	0.29 mg	0.29 mg	3%
Selenium	0.2 µg	0.2 µg	<1%
Copper	0.092 mg	0.092 mg	10%
Manganese	0.17 mg	0.17 mg	7%

Source: USDA FoodData Central — Squash, summer, crookneck and straightneck, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat yellow squash?

Micronutrients for relatively few calories when portions stay reasonable.
A mild summer squash, similar in calories to zucchini, that cooks quickly and takes on seasoning.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Olive oil, Garlic, Tomato.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.