Summer Squash (All Varieties) – Cooked, Boiled, Drained, Without Salt
Summer squash is a versatile and nutritious vegetable, known for its mild flavor and tender texture when cooked. Whether you enjoy it as part of a side dish, in soups, or as a key ingredient in casseroles, this vegetable can be prepared in a variety of ways. When boiled and drained, without added salt, it offers a healthy, low-calorie option that pairs well with many meals.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 20 kcal |
| Protein | 0.91 g |
| Fat | 0.31 g |
| Saturated Fat | 0.064 g |
| Carbohydrates | 4.31 g |
| Fiber | 1.4 g |
| Sugars | 2.59 g |
| Calcium | 27 mg |
| Iron | 0.36 mg |
| Magnesium | 24 mg |
| Phosphorus | 39 mg |
| Potassium | 192 mg |
| Sodium | 1 mg |
| Zinc | 0.39 mg |
| Copper | 0.103 mcg |
| Manganese | 0.213 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 5.5 mg |
| Thiamine (B1) | 0.044 mg |
| Riboflavin (B2) | 0.041 mg |
| Niacin (B3) | 0.513 mg |
| Vitamin B6 | 0.065 mg |
| Folate | 20 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 11 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Summer squash is naturally free of common allergens such as dairy, gluten, nuts, and soy, making it a suitable option for various dietary preferences. However, it is always important to ensure that there are no cross-contamination risks if preparing in shared kitchen spaces.
Dietary Preferences
- Low-Calorie: With just 20 calories per 100g serving, summer squash is an excellent addition to calorie-conscious diets.
- Low in Fat: It contains a minimal amount of fat, making it suitable for low-fat or heart-healthy diets.
- High in Fiber: A good source of dietary fiber, it supports digestive health and helps in maintaining a balanced diet.
- Vegan and Vegetarian Friendly: Completely plant-based, it fits well in vegan and vegetarian meal plans.
- Gluten-Free: Summer squash is naturally gluten-free, perfect for individuals with celiac disease or gluten sensitivities.
- Diabetic Friendly: The low sugar and carb content make it a suitable choice for those managing blood sugar levels.
Advice
When preparing summer squash, consider pairing it with herbs and spices like garlic, rosemary, or thyme to enhance its flavor without adding extra calories. For added texture, try roasting or grilling it after boiling for a slightly crispy finish. Summer squash can also be mixed with other vegetables or incorporated into a stir-fry to create a well-rounded dish.
Conclusion
Summer squash, when cooked, boiled, and drained without salt, is a nutrient-rich vegetable that offers a variety of health benefits. Itβs low in calories, high in essential minerals like potassium and magnesium, and contains a modest amount of vitamin C, making it a perfect addition to a balanced diet. Whether as a side dish or part of a more elaborate recipe, it is a versatile and healthy choice for any meal.
