Summer Squash (All Varieties, Cooked, Boiled, Drained, with Salt) – Nutritional Information
Description:
Summer squash, encompassing a variety of types, when cooked by boiling and drained with added salt, is a light, nutritious vegetable. It is known for its tender texture and mild, subtly sweet flavor. This versatile squash is often used in a variety of dishes, offering a low-calorie option packed with essential nutrients.
Nutritional Breakdown (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 | 237 mg |
| Zinc | 0.39 mg |
| Copper | 0.103 mcg |
| Manganese | 0.213 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 5.5 mg |
| Thiamine (Vitamin B1) | 0.044 mg |
| Riboflavin (Vitamin B2) | 0.041 mg |
| Niacin (Vitamin B3) | 0.513 mg |
| Vitamin B6 | 0.065 mg |
| Folate | 20 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 11 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
This ingredient is naturally free from common allergens such as gluten, dairy, nuts, and eggs. However, the addition of salt during the preparation process may need to be considered for those on sodium-restricted diets. Always check the recipe details if using pre-seasoned or canned varieties to ensure no hidden allergens.
Dietary Preferences
- Low-Calorie: At just 20 kcal per 100g serving, summer squash is an excellent choice for low-calorie diets.
- Gluten-Free: Naturally free of gluten, this vegetable is suitable for individuals following a gluten-free diet.
- Low in Fat: With only 0.31 g of total fat and negligible saturated fat, this squash is heart-healthy.
- Vegan-Friendly: As a plant-based food, it is suitable for vegan and vegetarian diets.
- High in Fiber: With 1.4 g of fiber, it helps support digestive health and can contribute to feeling full and satisfied.
- Rich in Vitamins and Minerals: With a good source of vitamin C, magnesium, and potassium, summer squash is beneficial for overall health, supporting immune function, muscle function, and hydration.
Cooking Tips & Advice
To retain the maximum nutritional value of summer squash, it is important not to overcook it. While boiling and draining are common methods, you can also try steaming or sautรฉing it to preserve its vitamins, especially vitamin C, which is sensitive to heat. Season with herbs and spices such as garlic, pepper, or basil to add extra flavor without unnecessary calories. If you prefer a slightly more flavorful squash, you can experiment with roasting or grilling, which brings out its natural sweetness.
Conclusion
Summer squash is a nutrient-dense, low-calorie vegetable that adds flavor and texture to a variety of dishes. Whether you’re looking for a light side dish or a versatile ingredient in casseroles, salads, or stir-fries, itโs an easy way to boost the nutritional profile of any meal. Rich in vitamins, minerals, and fiber, it supports overall health while remaining gentle on the waistline, making it a wonderful choice for anyone looking to maintain a balanced diet.
