Vegetable
raw crookneck squash.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
crookneck squash
SERVING
CALORIES
19
PROTEIN
1.0g
CARBS
3.9g
FAT
0.27g
FIBER
1.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories19kcal—
Protein1.0g2%
Carbohydrates3.9g1%
Fiber1.0g4%
Sugar2.9g6%
Total fat0.27g0%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water94.3g—
MINERALS
Sodium2.0mg0%
Potassium222mg5%
Calcium21mg2%
Iron0.44mg2%
Magnesium20mg5%
Phosphorus32mg3%
Zinc0.29mg3%
Copper0.09mg10%
Manganese0.17mg7%
Selenium0.20µg0%
VITAMINS
Vitamin A8.0µg1%
Vitamin C19.3mg21%
Vitamin D0µg0%
Vitamin E0.13mg1%
Vitamin K3.2µg3%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.45mg3%
Pantothenic acid (B5)0.16mg3%
Vitamin B60.10mg6%
Folate (B9)19µg5%
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 cup127g
1 tablespoon7.9g
1 teaspoon2.6g
1 ml0.5g
1 liter529.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly carotenoids like beta-carotene, lutein, and zeaxanthin, which support eye health and combat cellular damage.
- ✓High water content (over 90%) contributes to hydration, which is essential for overall bodily functions.
- ✓Good source of Vitamin C, an important nutrient for immune system support, collagen production, and skin health.
- ✓Provides dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
COOKING TIPS
In the kitchen.
- 1The tender skin is edible and nutritious, so there is no need to peel it before cooking.
- 2Sauté sliced squash with onions and garlic in olive oil for a simple, flavorful side dish. Cook until tender-crisp to avoid it becoming mushy.
- 3Roast chunks of crookneck squash tossed in oil and herbs at 400°F (200°C) to caramelize its natural sugars and deepen its flavor.
- 4Grate raw squash to add moisture and nutrients to baked goods like breads and muffins, or use in fritters.
STORAGE
Keep it fresh.
- Store unwashed crookneck squash in a perforated plastic bag in the refrigerator's crisper drawer for 5 to 7 days.
- Avoid washing the squash until just before use, as excess moisture can hasten spoilage.
- For long-term storage, blanch sliced squash for 3 minutes, cool in an ice bath, then freeze in an airtight container for up to 10 months.
FAQ
Frequently asked questions.
Is crookneck squash healthy?
Yes, crookneck squash is very healthy. It is low in calories (19 per 100g) and rich in antioxidants like lutein and zeaxanthin, which support eye health and protect cells from oxidative damage.
Is crookneck squash good for weight loss?
Absolutely. With only 19 calories per 100g and a water content of over 90%, it is a high-volume, low-calorie food that helps you feel full while maintaining a calorie deficit.
Is crookneck squash keto-friendly?
Yes, it is keto-friendly. It contains approximately 3.88g of carbohydrates per 100g, making it a suitable low-carb vegetable for those on ketogenic or low-glycemic diets.
Can you eat crookneck squash raw?
Yes, crookneck squash can be eaten raw. It has a tender texture and a mild, slightly sweet flavor that works well when sliced thin in salads, used as a crudité for dipping, or grated into slaws.
Do I need to peel crookneck squash before eating?
No, you do not need to peel it. The yellow skin is thin, edible, and contains many of the vegetable's nutrients and fiber; just be sure to wash the surface thoroughly before consuming.
What does crookneck squash taste like?
It has a mild, buttery, and slightly sweet flavor with a nutty undertone. Its texture is firm yet tender, similar to zucchini but often slightly sweeter and more flavorful.
How should I store raw crookneck squash?
Store unwashed squash in a perforated plastic bag in the crisper drawer of your refrigerator. It typically stays fresh for about 5 to 7 days; avoid washing it until right before you are ready to use it.
How can I tell if a crookneck squash is fresh?
Look for squash that is firm to the touch with bright, vibrant yellow skin. Avoid any that have soft spots, wrinkled skin, or large blemishes, as these are signs of aging or spoilage.
What are the primary vitamins found in crookneck squash?
It is an excellent source of Vitamin C, which supports the immune system and skin health. It also provides Vitamin A (via beta-carotene) and essential minerals like potassium and magnesium.
Is crookneck squash good for digestion?
Yes, it provides dietary fiber which aids in regular bowel movements and promotes gut health. Its high water content also helps keep the digestive tract hydrated and functioning smoothly.
