This canned, dried, and solid squash variety, typically derived from summer crookneck or straightneck types, is a versatile ingredient with a mild and slightly sweet flavor. Often used in soups, casseroles, or as a side dish, it delivers a light, healthy profile that’s rich in vitamins and minerals.
Here’s a detailed breakdown of the nutritional content:
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 13.0 kcal |
| Protein | 0.61 g |
| Fat | 0.07 g |
| Saturated Fat | 0.015 g |
| Carbohydrates | 2.96 g |
| Fiber | 1.4 g |
| Sugar | 1.19 g |
| Calcium | 12.0 mg |
| Iron | 0.71 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 21.0 mg |
| Potassium | 96.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.29 mg |
| Copper | 0.08 mcg |
| Manganese | 0.097 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 2.7 mg |
| Thiamin (Vitamin B1) | 0.016 mg |
| Riboflavin (Vitamin B2) | 0.027 mg |
| Niacin (Vitamin B3) | 0.418 mg |
| Vitamin B6 | 0.042 mg |
| Folate | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This squash variety is naturally allergen-free, making it suitable for most dietary needs. However, as it is canned with salt, individuals with sensitivities to sodium should be mindful of their intake.
Dietary Preferences:
- Low-calorie: At just 13 kcal per serving, this squash is an excellent choice for weight-conscious individuals.
- Gluten-free: Naturally free of gluten, it can be enjoyed by those with celiac disease or gluten intolerance.
- Vegan & Vegetarian: Being plant-based, it fits into both vegan and vegetarian diets.
- Low-fat & Low-sodium: With minimal fat and sodium content, this squash is ideal for heart-healthy or low-sodium diets.
Tips for Usage:
- Add to Soups & Stews: The mild, sweet flavor of squash pairs beautifully in soups and stews, adding a subtle richness without overpowering other ingredients.
- Side Dish: Simply season with herbs, garlic, or a dash of olive oil for a light side dish. You can also sauté it with onions and bell peppers for an easy, nutritious medley.
- Mix in Casseroles: Its texture makes it a great addition to creamy casseroles or as a stuffing ingredient.
Conclusion:
Summer crookneck or straightneck squash, when canned and dried with salt, is a versatile ingredient that adds both nutritional value and flavor to a wide variety of dishes. With a good supply of vitamins, minerals, and fiber, it is an excellent choice for anyone looking to add a light, healthy option to their meals. Enjoy it as part of a balanced diet, and experiment with different preparations to see how it can enhance your favorite recipes!