Summer Squash (Crookneck & Straightneck) – Raw
Summer squash, including both crookneck and straightneck varieties, is a nutrient-dense vegetable with a delicate, mild flavor and a slightly crunchy texture when raw. It’s a popular choice for many dishes, ranging from salads and stir-fries to light sides and even baked goods. Packed with essential vitamins and minerals, this vegetable is not only tasty but offers a variety of health benefits.
Nutritional Breakdown of Raw Summer Squash
| Nutrient | Amount per 100g |
|---|---|
| Energy | 19 kcal |
| Protein | 1.01 g |
| Total Fat | 0.27 g |
| Saturated Fat | 0.093 g |
| Carbohydrates | 3.88 g |
| Fiber | 1.0 g |
| Sugars | 2.88 g |
| Calcium | 21 mg |
| Iron | 0.44 mg |
| Magnesium | 20 mg |
| Phosphorus | 32 mg |
| Potassium | 222 mg |
| Sodium | 2 mg |
| Zinc | 0.29 mg |
| Copper | 0.092 mg |
| Manganese | 0.172 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 19.3 mg |
| Thiamin (B1) | 0.051 mg |
| Riboflavin (B2) | 0.041 mg |
| Niacin (B3) | 0.448 mg |
| Vitamin B6 | 0.104 mg |
| Folate | 19 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 8 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0 mcg |
Allergen Information & Dietary Considerations
Summer squash is naturally free from common allergens such as gluten, dairy, and nuts, making it an ideal choice for various dietary preferences. It is also vegan and vegetarian-friendly, as well as low in calories, making it suitable for those following weight-conscious diets.
Dietary Preferences
- Low Calorie: With just 19 kcal per 100g, summer squash is an excellent addition to low-calorie diets.
- Gluten-Free: A great option for individuals with gluten intolerance or celiac disease.
- Vegan & Vegetarian: Naturally plant-based, making it ideal for both vegan and vegetarian meal plans.
- Low in Fat: With only 0.27g of total fat per 100g, it can be included in heart-healthy diets.
- High in Fiber: At 1g per 100g, summer squash contributes to daily fiber intake, which is important for digestive health.
Health Benefits
Raw summer squash is a powerhouse of nutrients. The high vitamin C content (19.3 mg per 100g) helps boost immune function and skin health, while its moderate potassium content (222 mg per 100g) supports healthy blood pressure levels. The vegetable also provides a small but beneficial amount of vitamin A, which is crucial for maintaining eye health. The antioxidants in squash, including vitamin C, also play a role in protecting cells from oxidative stress, reducing inflammation, and promoting overall well-being.
The fiber in summer squash contributes to digestive health by promoting regular bowel movements and supporting a healthy gut microbiome. The magnesium and phosphorus content also support bone health, while zinc and manganese provide antioxidant protection and support for metabolic functions.
Culinary Tips
Summer squash can be enjoyed raw in a variety of ways:
- Raw in salads: Thinly slice or julienne the squash for a fresh, crisp texture that adds a light crunch to salads.
- Stir-fries: Lightly sauté slices of raw summer squash with other vegetables for a quick and nutritious stir-fry.
- Dips: Slice into rounds and use as a low-calorie alternative to chips for dipping into hummus or your favorite dip.
- Sliced for garnish: Use raw squash as a colorful and fresh garnish for dishes like grain bowls or grilled meats.
Conclusion
Summer squash, both crookneck and straightneck varieties, offers a low-calorie, high-nutrient option for a wide range of recipes. Its versatility and mild flavor make it a wonderful ingredient in both raw and cooked dishes. With its impressive vitamin and mineral profile, including vitamin C, potassium, and fiber, this vegetable not only adds flavor and texture but also supports overall health. Whether you’re following a specific dietary plan or simply looking to enjoy a delicious vegetable, summer squash is a must-have in your kitchen.
