Squash

Squash

Squash is a flowering vegetable and native to the Americas. In fact, its culinary history dates back to Mexico as far back as 5500 B.C.

Squash varies greatly in size, shape, color and flavor. In general, squash is divided into two categories — summer squash and winter squash.

Summer squash - like crookneck, pattypan and zucchini - are quick cooking and have thin, edible skins, soft seeds, tender flesh and a high water content.

In contrast, Winter squash - including Acorn, Butternut, Hubbard, Spaghetti and Turban - have hard, skins and seeds and firm flesh which requires lengthy cooking.

Squash is a low calorie, low glycemic food that is versatile and can be cooked in a myriad of ways.

Antioxidant Score (ORAC)=180 and 396

*Summer squash, zucchini (180) and Winter squash, butternut (396)

The Benefits

*Excellent Source of: Vitamin C
*Good Source of: Vitamin B6, Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Corn, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains

Selecting and Storing

Store squash in the crisper of the refrigerator. Use within 1 week.

Nutrition Information(amounts per serving)

Serving Size:

OMEGA-6 / OMEGA-3 RATIO: 0.7

Calories: 18

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.2 g	*
Saturated Fat	0.04 g	*
Monosaturated Fat	0.02 g	*
Polyunsaturated Fat	0.09 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	53 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	3.8 g	*
Sugars	2 g	*
Fiber	1.2 g	*
Protein	1.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	226 IU	5%
Vitamin C	19.2mg	32%
Vitamin D	0 IU	0%
Vitamin E	0.14 IU	0%
Vitamin B6	0.25 mg	12%
Vitamin B12	0 mcg	0%
Vitamin K	4.9 mg	6%
Folate	32.8 mcg	8%
Niacin	0.55 mg	3%
Riboflavin	0.16 mg	9%
Thiamin	0.05 mg	3%
MINERALS
Calcium	17 mg	2%
Copper	0 mg	0%
Iron	0.4 mg	2%
Magnesium	19.2 mg	5%
Manganese	0.2 mg	10%
Phosphorous	42.9 mg	4%
Potassium	296.1 mg	8%
Selenium	0.23 mcg	0%
Sodium	11.3 mg	0%
Zinc	0.33 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	135.6 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	2401.2 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).