Calories in Yellow Squash

There exist hundreds of varieties of squash. Although the names summer squash and winter squash indicate the harvesting times, squashes are available year round. Summer squash have edible skin while winter squash have very hard skin. Squash varieties are grown throughout the U.S. Yellow squash is a type of summer squash which comes with thin skin.

You don't have to peel the skin of yellow squash. Even the seeds of yellow squash are eaten with the flesh and skin. Depending upon the shape, there exist several varieties of yellow squash like crook-neck (thin curved neck), straight-neck, pattypan (baby summer squash, round, flattened with scalloped edges) and yellow zucchini.

They are also classified according to their appearance, smooth-skinned and pebbled or warty skinned.

According to the USDA National Nutrient Database:

• Calories in 100 g yellow squash, (crook-neck and straight-neck), raw: 19
• Calories in 1 cup sliced (127g) of yellow squash, (crook-neck and straight-neck), raw: 24
• Calories in 100 g frozen yellow squash, (crook-neck and straight-neck), cooked, boiled, drained, without salt: 25

• Calories in 100 g yellow squash, (crook-neck and straight-neck), cooked, boiled, drained, without salt: 23
• Calories in 100 g yellow squash, (crook-neck and straight-neck), cooked, boiled, drained, with salt: 19
• Calories in 1 cup slices (192 g) of frozen yellow squash, (crookneck and straight-neck), cooked, boiled, drained, without salt: 48

• Calories in 1 cup slices (192 g) of frozen yellow squash, (crook-neck and straight-neck), cooked, boiled, drained, with salt: 48
• Calories in 100 g frozen yellow squash, (crook-neck and straight-neck), cooked, boiled, drained, with salt: 25

Calories in yellow squash may vary slightly according to the variety and method or preparation.

The above values show how yellow squash is low in calories. Calories in steamed and boiled yellow squash will be almost similar. There exist numerous yellow squash recipes. You can use summer squash in different ways, if you want to reap the health benefits offered by this nutrient rich vegetable. Let us now take a look at the nutrients in yellow squash.

According to the USDA National Nutrient Database, 100 g of yellow squash (crook-neck and straight-neck), cooked, boiled, drained, without salt contains:

• Calories: 23
• Protein: 1.04 g
• Total Fat: 0.39 g
• Saturated fat: 0.064 g
• Monounsaturated fat: 0.023 g
• Polyunsaturated fat: 0.131 g
• Calcium: 22 mg
• Iron: 0.37 mg
• Magnesium: 16 mg
• Phosphorus: 29 mg
• Potassium: 177 mg
• Sodium: 1 mg
• Zinc: 0.22 mg

• Copper: 0.065 mg
• Selenium: 0.2 mcg
• Manganese: 0.157 mg
• Water: 94.25 g
• Carbohydrates: 3.79 g
• Fiber: 1.1 g
• Thiamin: 0.043 mg
• Riboflavin: 0.025 mg
• Niacin: 0.507 mg
• Pantothenic acid: 0.323 mg
• Folate: 23 mcg

• Choline: 7.9 mg
• Vitamin C: 11.6 mg
• Beta Carotene: 670 mcg
• Vitamin A: 1117 IU
• Sugar: 2.48 g
• Lutein + zeaxanthin: 315 mcg
• Vitamin K (phylloquinone): 4.4 mcg
• Vitamin E (alpha-tocopherol): 0.12 mg

Squash seeds contain vitamin E. The skin is rich in beta carotene. So you should not throw away these parts. The above information shows that yellow squash is a good source of calcium and other minerals. It is loaded with vitamin A and also provides other vitamins like vitamin C, E and K.

The antioxidant properties of various nutrients in yellow squash help strengthen the immune system. They protect your body from various diseases including cancer. Yellow squash contains almost negligible amount of fat.

Men often face the problem of enlarged prostate, a benign condition. Yellow squash helps reduce the symptoms of enlarged prostate (difficulty in urination). Magnesium and folate from squash helps lower the risk of heart attack and stroke. Potassium and magnesium help stabilize blood pressure levels.

Regular consumption of summer squash can prevent the progression of atherosclerosis. Fiber also helps lower the risk of diabetic heart disease, high cholesterol levels and atherosclerosis. Vitamin C, copper and beta carotene help lower the symptoms of inflammatory diseases like asthma, osteoarthritis and rheumatoid arthritis.

There are very few foods like summer squash which are low in calories and confer a number of health benefits. Yellow squash can improve your digestive health, heart health and in turn your overall health significantly.