Vegetable
boiled unsalted crookneck squash.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
crookneck squash
SERVING
CALORIES
19
PROTEIN
1.0g
CARBS
3.8g
FAT
0.39g
FIBER
1.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories19kcal—
Protein1.0g2%
Carbohydrates3.8g1%
Fiber1.1g4%
Sugar2.5g5%
Total fat0.39g1%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water94.3g—
MINERALS
Sodium1.0mg0%
Potassium177mg4%
Calcium22mg2%
Iron0.37mg2%
Magnesium16mg4%
Phosphorus29mg2%
Zinc0.22mg2%
Copper0.07mg8%
Manganese0.16mg7%
Selenium0.20µg0%
VITAMINS
Vitamin A56µg6%
Vitamin C11.6mg13%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K4.4µg4%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.51mg3%
Pantothenic acid (B5)0.32mg6%
Vitamin B60.08mg5%
Folate (B9)23µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 ml0.8g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, which supports immune function and skin health.
- ✓Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
- ✓High in water content and low in calories, making it a good choice for hydration and weight management.
- ✓Provides a good source of manganese, an essential mineral for bone health and metabolism.
COOKING TIPS
In the kitchen.
- 1To avoid a watery texture, boil crookneck squash just until tender-crisp. It cooks quickly, often in 5-7 minutes.
- 2Mash boiled squash with butter, herbs like dill or parsley, and a pinch of nutmeg for a simple and flavorful side dish.
- 3Puree boiled squash to use as a base for creamy soups, sauces, or even baby food.
- 4Since it is unsalted, be sure to season it well after boiling to enhance its naturally mild and sweet flavor.
STORAGE
Keep it fresh.
- Store leftover boiled squash in an airtight container in the refrigerator for up to 4 days.
- For longer storage, mash the boiled squash and freeze it in freezer-safe containers or bags for up to 3 months.
FAQ
Frequently asked questions.
Is boiled crookneck squash healthy?
Yes, it is highly nutritious and low in calories. It is rich in Vitamin C for immune support, manganese for bone health, and antioxidants like lutein and zeaxanthin which promote eye health.
How many calories and carbs are in boiled crookneck squash?
A 100g serving contains approximately 19 calories and 3.79g of carbohydrates. It is also very low in fat (0.39g) and provides about 1.04g of protein, making it a light and healthy vegetable option.
Is boiled crookneck squash good for weight loss?
Yes, it is an excellent food for weight management. Its high water content and low calorie density allow you to eat a satisfying volume of food for very few calories, helping you stay full longer.
Is boiled crookneck squash keto-friendly?
Yes, it is keto-friendly. With only 3.79g of total carbohydrates per 100g, it can easily fit into a low-carb or ketogenic diet when consumed in standard portion sizes.
Is this ingredient vegan and gluten-free?
Yes, boiled unsalted crookneck squash is naturally vegan and gluten-free. It contains no animal products or wheat, making it safe for those with celiac disease or those following a plant-based diet.
How do you boil crookneck squash properly?
Slice the squash into uniform rounds or chunks and add them to boiling water. Cook for 3 to 5 minutes until tender but still slightly firm; overcooking can lead to a mushy texture. Drain well before serving.
What does boiled crookneck squash taste like?
It has a very mild, slightly sweet, and buttery flavor. Because it is boiled without salt, the taste is delicate, making it a versatile side dish that pairs well with various herbs and proteins.
Do I need to peel crookneck squash before boiling?
No, you do not need to peel it. The yellow skin is thin, edible, and contains beneficial fiber and nutrients. Simply wash the squash thoroughly and trim the ends before slicing.
How long does boiled crookneck squash last in the fridge?
Stored in an airtight container, boiled crookneck squash will last for 3 to 5 days in the refrigerator. It is best to drain any excess liquid before storing to maintain the best texture.
Can you freeze boiled crookneck squash?
Yes, you can freeze it for up to 10-12 months. However, because of its high water content, the texture will become much softer once thawed, making it better suited for soups or purees than as a standalone side dish.
