Summer Squash (Raw) – Nutritional Information
Summer squash, a light and versatile vegetable, is a perfect addition to any meal. Its mild flavor and crisp texture make it ideal for raw salads, snacks, or as a side dish. Whether you enjoy it in stir-fries, grilled, or fresh, it provides a variety of essential nutrients with minimal calories. Here is the comprehensive breakdown of its nutritional profile:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 16 kcal |
| Protein | 1.21 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.044 g |
| Carbohydrates | 3.35 g |
| Dietary Fiber | 1.1 g |
| Sugars | 2.2 g |
| Calcium | 15 mg |
| Iron | 0.35 mg |
| Magnesium | 17 mg |
| Phosphorus | 38 mg |
| Potassium | 262 mg |
| Sodium | 2 mg |
| Zinc | 0.29 mg |
| Copper | 0.051 mg |
| Manganese | 0.175 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 17 mg |
| Thiamin (Vitamin B1) | 0.048 mg |
| Riboflavin (Vitamin B2) | 0.142 mg |
| Niacin (Vitamin B3) | 0.487 mg |
| Vitamin B6 | 0.218 mg |
| Folate | 29 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 10 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Summer Squash
Summer squash is not only low in calories but is also rich in essential vitamins and minerals, particularly Vitamin C, Vitamin B6, and potassium, making it a great choice for overall health. It supports immune function, helps maintain heart health, and can promote digestive wellness due to its fiber content.
- Rich in Vitamin C: The high Vitamin C content plays a significant role in boosting your immune system, promoting healthy skin, and aiding wound healing.
- Good Source of Potassium: The potassium in summer squash helps maintain healthy blood pressure levels and promotes proper heart and muscle function.
- Low in Calories and Fat: With only 16 calories per 100 grams, summer squash is an excellent choice for those looking to maintain or lose weight. It also provides a modest amount of fiber and protein, making it filling without being calorie-dense.
Dietary Preferences
- Vegan: Summer squash is naturally plant-based, making it suitable for vegan diets.
- Gluten-Free: As a naturally gluten-free food, it is safe for individuals with celiac disease or gluten sensitivities.
- Low-Carb: Summer squash contains only 3.35 grams of carbohydrates per 100 grams, making it ideal for low-carb and keto diets.
- Low-Calorie: With only 16 kcal per 100 grams, it’s a perfect vegetable for weight-conscious individuals.
Allergen Information
Summer squash is naturally free of common allergens such as dairy, nuts, soy, and wheat. It is a safe choice for most people with food allergies, though individuals with sensitivities to certain types of fruits and vegetables should consult a healthcare provider if needed.
Cooking Tips and Usage
- Raw: Summer squash can be enjoyed raw, making it perfect for adding to salads or vegetable platters.
- Grilled or Roasted: Slice it thinly, season with olive oil, salt, and herbs, and grill or roast until tender. This brings out its delicate, slightly sweet flavor.
- Stir-fries: Add to your favorite stir-fry recipes. It pairs well with other vegetables, meat, or tofu.
- Baked: Try it in baked dishes, such as casseroles or baked gratins.
Conclusion
Incorporating summer squash into your diet offers a myriad of health benefits, from boosting your immune system with Vitamin C to supporting heart health with potassium. This versatile vegetable is easy to prepare, and its mild flavor makes it a welcome addition to a variety of dishes. Whether you enjoy it raw, cooked, or baked, summer squash provides a nutrient-dense, low-calorie food option that enhances both flavor and health.
