Summer Squash (Cooked, Blended, Drained, Without Salt) – Nutritional Information
Summer squash is a versatile, nutrient-packed vegetable, rich in vitamins and minerals, offering a light yet satisfying addition to any meal. When cooked, blended, and drained without added salt, this simple ingredient becomes even more digestible and full of beneficial nutrients, making it an excellent choice for health-conscious individuals or those following a specific dietary plan.
Ingredients Information
Summer squash, typically harvested in the warm months of the year, is a member of the gourd family and is known for its tender flesh and mild, slightly sweet flavor. Its delicate nature makes it perfect for various preparations, including sautéing, steaming, or pureeing, without overwhelming other ingredients.
When cooked and blended, summer squash maintains its nutritional integrity while becoming an easy-to-digest option for a variety of diets, particularly when prepared without salt. This method of preparation helps retain its natural flavors and rich nutrient profile, contributing to its reputation as a healthy, low-calorie vegetable.
Nutritional Breakdown (Per 100g of Cooked, Blended, Drained Squash, Without Salt)
| Nutrient | Amount |
|---|---|
| Energy | 16.0 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 | 15.0 mg |
| Iron | 0.33 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 140.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.24 mg |
| Copper | 0.083 mcg |
| Manganese | 0.128 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 10.8 mg |
| Thiamin (B1) | 0.051 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.464 mg |
| Vitamin B6 | 0.085 mg |
| Folate (B9) | 21.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Summer squash is naturally free from common allergens such as gluten, dairy, eggs, nuts, soy, and shellfish. It is safe for most individuals, including those with food allergies, making it an ideal ingredient for people following allergen-free diets or those with sensitivities.
Dietary Preferences
This ingredient fits well within several dietary plans, including:
- Vegan and Vegetarian: It contains no animal-derived products, making it a great choice for plant-based diets.
- Gluten-Free: Naturally gluten-free, it is suitable for those with celiac disease or gluten intolerance.
- Low-Carb & Keto-Friendly: With only 3.3 grams of carbohydrates per 100 grams, summer squash is a great low-carb vegetable option for keto diets.
- Low-Calorie and Weight-Loss Friendly: At just 16 kcal per 100g, this vegetable makes an excellent choice for those aiming to reduce calorie intake or maintain a healthy weight.
Nutritional Benefits
Summer squash offers a wide range of vitamins and minerals that are beneficial for overall health:
- Rich in Vitamin C: With 10.8 mg per 100g, summer squash helps support the immune system and promotes healthy skin.
- High in Fiber: The 1.9g of fiber per serving aids in digestion and helps maintain healthy bowel function.
- Packed with Potassium: Summer squash provides 140 mg of potassium, which plays a key role in heart health and regulating blood pressure.
- Magnesium and Phosphorus: These minerals, found in healthy amounts, contribute to strong bones and muscle function.
- Low in Saturated Fats: With just 0.035g of saturated fats per 100g, summer squash is a heart-healthy vegetable.
Conclusion
Summer squash (cooked, blended, and drained without salt) is a nutritious, low-calorie vegetable that delivers an array of vitamins, minerals, and dietary fiber with minimal fat content. Its versatility in the kitchen and its suitability for a wide range of dietary needs make it an excellent addition to salads, soups, and side dishes. Whether you’re following a gluten-free, vegan, or low-carb diet, this humble squash can complement your meals with its mild, slightly sweet flavor and impressive nutritional profile.
