Squash (Summer Scallop, Cooked, Boiled, Drained, with Salt)
Squash, specifically the summer scallop variety, is a vibrant and nutritious vegetable that adds a fresh, light touch to any dish. This tender squash is not only a versatile addition to your meals but also offers a range of essential nutrients to help support a healthy lifestyle. When cooked, boiled, and drained with a pinch of salt, it retains its natural sweetness and flavor while delivering a low-calorie, fiber-rich experience.
Nutritional Information (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 16 kcal |
| Protein | 1.03 g |
| Total Fat | 0.17 g |
| Saturated Fat | 0.035 g |
| Carbohydrates | 3.3 g |
| Fiber | 1.9 g |
| Sugar | 1.5 g |
| Calcium | 15 mg |
| Iron | 0.33 mg |
| Magnesium | 19 mg |
| Phosphorus | 28 mg |
| Potassium | 140 mg |
| Sodium | 237 mg |
| Zinc | 0.24 mg |
| Copper | 0.083 mcg |
| Manganese | 0.128 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 10.8 mg |
| Thiamin (Vitamin B1) | 0.051 mg |
| Riboflavin (Vitamin B2) | 0.025 mg |
| Niacin (Vitamin B3) | 0.464 mg |
| Vitamin B6 | 0.085 mg |
| Folate | 21 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This dish contains no known allergens, making it a safe option for individuals with common food sensitivities or intolerances. However, if prepared with added salt, those monitoring sodium intake should be mindful of the salt content.
Dietary Preferences:
- Low Calorie: With only 16 kcal per 100g, this squash is an excellent choice for those looking to maintain or lose weight while enjoying flavorful meals.
- High in Fiber: The high fiber content (1.9g per 100g) helps support digestive health, promotes satiety, and can contribute to overall well-being.
- Low in Fat: This dish is extremely low in fat, making it a heart-healthy option for those aiming to reduce fat intake.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- Vegan: This squash is a vegan-friendly ingredient, perfect for plant-based diets.
- Low Sugar: It contains only 1.5g of sugar, making it suitable for those following a low-sugar or diabetic-friendly diet.
Advice:
To enjoy the full nutritional benefits of this squash, consider pairing it with a variety of other vegetables, whole grains, or lean proteins. You can serve it as a side dish, mix it into salads, or even include it in stews or casseroles. Its mild flavor also makes it a great base for adding herbs, spices, or light sauces.
Conclusion:
Squash (summer scallop) is a nutrient-dense vegetable that offers a wealth of vitamins and minerals while being low in calories, fat, and sugar. Itβs an excellent addition to a balanced diet, and its versatility makes it a wonderful ingredient in a wide range of recipes. Whether youβre cooking for yourself or preparing meals for a gathering, this squash will not only brighten your plate but also contribute to your overall health.
