Summer Squash (Scallop) – Raw: Nutritional Breakdown
Summer squash, specifically the scallop variety, is a nutrient-packed vegetable that brings a delightful texture and mild flavor to your meals. Whether you’re sautéing, grilling, or adding it to soups and salads, raw summer squash is an excellent low-calorie option to enhance your dishes. Here is a detailed breakdown of its nutritional profile:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 18 kcal |
| Protein | 1.2 g |
| Fat | 0.2 g |
| Saturated Fat | 0.041 g |
| Carbohydrates | 3.84 g |
| Fiber | 1.2 g |
| Sugars | 2.39 g |
| Calcium | 19 mg |
| Iron | 0.4 mg |
| Magnesium | 23 mg |
| Phosphorus | 36 mg |
| Potassium | 182 mg |
| Sodium | 1 mg |
| Zinc | 0.29 mg |
| Copper | 0.102 mcg |
| Manganese | 0.157 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 18 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.03 mg |
| Niacin (Vitamin B3) | 0.6 mg |
| Vitamin B6 | 0.109 mg |
| Folate (Vitamin B9) | 30 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 11 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0 mcg |
Key Highlights:
- Low in Calories: With only 18 kcal per 100 grams, raw summer squash is a great option for those looking to reduce calorie intake without sacrificing taste or texture.
- High in Potassium: At 182 mg per 100 grams, summer squash is a good source of potassium, which is essential for maintaining healthy blood pressure and overall cardiovascular health.
- Rich in Fiber: Offering 1.2 grams of dietary fiber, this vegetable can help support digestion and promote gut health.
- Vitamin C Boost: Packed with 18 mg of Vitamin C, it supports immune health and contributes to skin health by promoting collagen formation.
- Contains Essential Minerals: Summer squash is a source of important minerals like magnesium, phosphorus, and calcium, which are vital for bone health and muscle function.
Health Benefits:
- Supports Digestion: The fiber content in summer squash can aid digestion by promoting regular bowel movements and supporting gut microbiota balance.
- Antioxidant-Rich: With a notable amount of Vitamin C and manganese, this squash helps fight oxidative stress and supports immune function.
- Heart Health: Its potassium and magnesium content contribute to heart health by helping to regulate blood pressure and maintaining a healthy heart rhythm.
Dietary Considerations:
- Low in Sodium: This makes it a heart-healthy option for individuals watching their salt intake.
- Vegan and Gluten-Free: Summer squash is suitable for a variety of dietary preferences, including vegan, vegetarian, and gluten-free diets.
- Keto-Friendly: With only 3.84 grams of carbs per 100 grams, it fits well into low-carb and ketogenic diets.
Conclusion:
Raw summer squash, particularly the scallop variety, is an incredibly versatile and nutritious addition to your diet. Whether used as a refreshing ingredient in salads or cooked in various dishes, its mild flavor, coupled with its impressive nutrient profile, makes it a great choice for a variety of healthy, flavorful recipes.
