Calories in Yellow Squash per 100g and Typical Serving Sizes

Understanding the Calorie Content of Yellow Squash

With its mild, versatile flavor and tender texture, yellow squash is a healthy addition to many recipes. But when monitoring your diet, you may wonder - how many calories are actually in this summer squash veggie? Here's a detailed look at the calorie count of yellow squash per 100g serving.

What Are Yellow Squash?

Yellow squash are members of the Cucurbitaceae plant family which also includes zucchini, pumpkins, and cucumbers. While called a squash, they are actually classified as a fruit botanically. There are several varieties of yellow squash including:

• Crookneck squash - curved, bulbous neck with creamy skin
• Straightneck squash - more uniform, cylindrical shape
• Scallop squash - small, saucer-shaped discs
• Zephyr squash - slender and long, pale yellow

When harvested young at 6-8 inches long, yellow squash have thin, edible skins and tender, moist flesh. Their flavor is mild, sweet, and vegetal.

Nutrition Profile of Yellow Squash

Yellow squash provide a range of important vitamins, minerals, and plant compounds. Benefits include:

• Vitamin C - Immune boosting antioxidant
• Vitamin A - Essential for eye and skin health
• Magnesium - Supports muscle, nerve and metabolic function
• Manganese - Aids nutrient absorption and metabolism
• Potassium - Helps regulate fluids, heart rate and blood pressure
• Lutein and Zeaxanthin - Antioxidants that promote eye health

With this stellar nutrient package, yellow squash offer a range of health perks. But to manage calories, it's also key to know their energy content.

Calories in 100 Grams of Raw Yellow Squash

Across common varieties of raw yellow squash, the average calorie count per 100 gram serving is approximately:

17 calories

This calorie total is for 100 grams of raw, unpeeled, sliced yellow straightneck, crookneck or scallop squash with no added fat or seasonings.

Low Calorie Vegetables

With only 17 calories per 100g, yellow squash are one of the lowest calorie density vegetables available. For comparison:

• Cucumber - 16 calories per 100g
• Lettuce - 15 calories per 100g
• Tomatoes - 18 calories per 100g
• Bell peppers - 20 calories per 100g
• Broccoli - 34 calories per 100g
• Carrots - 41 calories per 100g

Among common veggies, only cucumbers and lettuce edge out yellow squash in calorie counts per 100g serving.

Calorie Contributions

What accounts for the 17 calories in 100g of yellow squash? The key sources are:

• Carbohydrates - 3.11g providing 12 calories or 70% of total.
• Protein - 1.21g providing 5 calories or 29% of total.
• Fat - 0.32g providing 3 calories or 1% of total.

So the majority of calories in yellow squash come from carbohydrate content, while minimal calories derive from its trace fat content.

Calories per Serving of Yellow Squash

While the 100g reference provides a standard value for calorie comparisons, this may not reflect typical serving sizes. Here are calorie counts for more common yellow squash servings:

1 Cup Raw Yellow Squash

There are approximately:

20 calories in 1 cup

Since one cup is equivalent to about 104g, the calorie count aligns with the 100g value.

1 Medium Squash

A medium 6-8 inch yellow squash contains roughly:

33 calories

The medium vegetable is estimated to be around 165g.

10 Squash Spears

For 10 large spears of yellow squash, each 64g, the total calories are:

108 calories

Spears with higher surface area and ends relative to volume will skew the calorie density slightly compared to slices.

Impact of Cooking on Calories

While raw yellow squash is very low calorie, cooking does alter the energy content. When factoring in cooking methods:

• Boiling increases calories by around 2%
• Steaming boosts calories by approximately 5%
• Roasting adds around 3% more calories
• Grilling increases calories by about 7%

These variations derive from the textural changes and water loss associated with cooking. Overall though, cooked yellow squash remains very low calorie at fewer than 20 calories per 100g.

Microwaving

Microwaving leads to slightly fewer calories - around 2% less - than raw. The microwave's rapid heating helps retain moisture and density.

Added Oils and Seasonings

Calories increase more substantially if yellow squash is cooked with added fats or oils. For example 100g of squash sauteed in 1 tbsp of olive oil adds roughly 120 calories from the oil.

Spices, herbs and acidic marinades add negligible calories, but cream-based sauces contribute significant calories and fat.

How to Enjoy Yellow Squash while Managing Calories

Here are some tips for keeping calories in check when eating yellow squash:

• Monitor portion sizes carefully using measuring cups or a food scale.
• Roast, grill or saute with nonstick cooking spray instead of oils.
• Avoid heavy cream-based sauces and season simply with herbs instead.
• Steam or microwave squash without any added fat.
• Pair yellow squash with lower calorie proteins like shrimp, chicken or fish.
• Serve squash over a bed of greens for a filling, nutrient-dense meal.

With smart preparation techniques, you can maximize nutrients and flavor while keeping your yellow squash intake low in calories and high in benefits.

Squash as Part of a Healthy Diet

When incorporated into a balanced diet, yellow squash provides ideal nutrition:

Weight Loss

The low calorie, high water and fiber content promotes satiety and supports weight management goals.

Blood Pressure

Good potassium levels help regulate blood pressure.

Heart Health

Key antioxidants reduce inflammation and oxidative damage to protect cardiovascular health.

Digestion

Soluble and insoluble fiber aids regularity, gut motility and feed beneficial gut flora.

Immunity

Antioxidant vitamins like A and C boost the immune system.

Choosing the Best Yellow Squashes

To maximize freshness and nutritional quality:

• Select squash that are 6-8 inches long with tender, unblemished skin.
• Avoid squashes with brown spots or bruises.
• Store for 3-5 days in the refrigerator.
• Wash just before cooking to preserve nutrients.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.