Summer Squash Nutrition Facts

Calories, fat, protein, and carbohydrate values for Summer Squash.


There are 68 calories in Summer Squash.


Nutrition Facts
Summer Squash
Serving Size:


medium (342 grams)

Amount Per Serving
Calories from Fat 9.5
Calories 68

% Daily Value*

Total Fat 1.1 grams

Saturated Fat 0.2 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.5 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 3.4 milligrams

Potassium 657 milligrams

Total Carbohydrates 15 grams

Dietary Fiber 4.8 grams

Sugars 8.9 grams
Protein 3.1 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Prepared Fruits / Vegetables

How long would it take to burn off 70 KCal?
Walking (3mph) 18 minutes
Running (6mph) 7 minutes
Bicycling (10mph) 9 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Summer Squash: A versatile and nutritious addition to your diet
Summer squash is a delicious and versatile vegetable that is widely enjoyed during the warm summer months. With its bright colors, tender flesh, and mild flavor, it has become a popular choice in many dishes. In this expert article, we will explore the characteristics, benefits, and drawbacks of summer squash to provide you with valuable insights into this nutritious vegetable.

Summer Squash Features

A member of the Cucurbitaceae family, summer squash is harvested when the fruit is immature and the skin is tender. It comes in a variety of shapes and colors, including yellow, green, and even striped varieties. The most common types of summer squash include zucchini, yellow squash, and pattypan squash.
One of the notable features of summer squash is its high water content, which contributes to its refreshing and hydrating nature. In addition, it has a relatively low calorie count, making it an excellent choice for those seeking to maintain a healthy weight or reduce caloric intake.

Benefits of Summer Squash

  1. Nutrient-rich: Summer squash is packed with essential vitamins and minerals that support overall health. It is particularly rich in vitamin C, which boosts the immune system and promotes collagen production for healthy skin. It also provides a good amount of vitamin A, which is essential for vision and immune function.
  2. Fiber powerhouse: Incorporating summer squash into your diet can significantly increase your fiber intake. Fiber helps regulate digestion, promotes satiety, and supports a healthy gut microbiome. It may also help with weight management and reduce the risk of chronic diseases such as heart disease and diabetes.
  3. Antioxidant properties: Summer squash contains several antioxidants, including carotenoids and vitamin C, which help protect the body from oxidative stress. These antioxidants neutralize harmful free radicals, reducing the risk of chronic inflammation and certain diseases.
  4. Hydration support: Summer squash’s high water content makes it an excellent choice for maintaining hydration during hot summer days. Adequate hydration is essential for optimal bodily functions, including temperature regulation, nutrient transport, and joint lubrication.
  5. Versatility in culinary applications: Summer squash’s mild flavor and tender texture make it a versatile ingredient in a variety of culinary preparations. It can be enjoyed raw in salads, spiralized into pasta, roasted, grilled, sautéed, or even used in baking to add flavor and nutrition to your meals.

Disadvantages of Summer Squash

While summer squash offers many benefits, it’s important to be aware of some potential drawbacks:

  1. High water content: While the high water content of summer squash is beneficial for hydration, it can result in a slightly watery texture when cooked. This may be a personal preference, and some people may prefer a firmer texture in their cooked squash dishes.
  2. Potential Allergies: Although rare, some individuals may be allergic to certain varieties of summer squash. If you experience adverse reactions such as itching, swelling, or difficulty breathing after consuming summer squash, it’s important to consult a healthcare professional.
  3. Oxalate Content: Summer squash contains oxalates, naturally occurring compounds that may contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, moderation in summer squash consumption is recommended.

Summer squash is a delicious and nutritious vegetable that offers a number of health benefits. With its rich nutrient profile, hydrating properties, and culinary versatility, it’s a fantastic addition to a balanced diet. While it does have a few potential drawbacks, they are generally minor and can be managed through moderation and individual preference. So make the most of the summer season by incorporating this vibrant vegetable into your meals and enjoy its many benefits to your overall health and well-being.

Questions and Answers

Can I eat raw summer squash?

Yes, summer squash can be eaten raw. It adds a refreshing crunch to salads or can be spiralized into pasta for a healthy alternative to pasta. However, cooking summer squash can also enhance its flavor and texture, so it’s worth exploring both raw and cooked preparations.

How should I store summer squash?

To keep summer squash fresh, store it in a cool, dry place, such as the vegetable drawer of your refrigerator. It is best stored unwashed and in a perforated plastic bag to maintain optimal humidity. Properly stored, summer squash can last up to a week.

Are there any special cooking techniques that work well with summer squash?

Summer squash is incredibly versatile in the kitchen. It can be grilled, roasted, sautéed, steamed, or even used in baking. Each cooking method brings out different flavors and textures, so feel free to experiment and find your favorite cooking technique for summer squash dishes.

Can I freeze summer squash?

Yes, summer squash can be frozen, but it’s best to blanch it before freezing to preserve its quality. Start by washing, slicing, and blanching the squash in boiling water for a few minutes, then plunge into an ice bath to stop the cooking process. Pat dry, portion into freezer-safe bags or containers, and store in the freezer for up to 3-4 months.

Are there other types of summer squash besides zucchini and yellow squash?

Yes, there are several other varieties of summer squash besides zucchini and yellow squash. Some examples include pattypan squash, which has a distinctive scalloped shape, and crookneck squash, which has a curved neck and bright yellow skin. These varieties offer unique flavors and can add visual interest to your meals.