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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, red kuri squash is very healthy as it is low in calories (34 per 100g) and packed with essential nutrients. It is an excellent source of beta-carotene for eye health and fiber for digestive wellness.
Red kuri squash is rich in Vitamin A for immune support, Vitamin C for antioxidant protection, and potassium for blood pressure regulation. Its high fiber content also helps promote satiety and regulates blood sugar levels.
No, you do not need to peel it. The thin, bright orange skin of the red kuri squash is completely edible and becomes very tender when roasted or steamed, which also helps retain more nutrients.
It has a distinctive sweet and nutty flavor that is often compared to chestnuts. Its flesh is smooth, creamy, and less watery than many other winter squash varieties, making it ideal for purees.
With approximately 8.5g of carbohydrates per 100g, red kuri squash is a moderate-carb vegetable. While it can be included in a ketogenic diet in small portions, it may be too high in carbs for strict keto followers.
It is incredibly versatile and can be roasted in wedges, sautéed, or steamed. Because of its creamy texture, it is a favorite for making smooth soups, curries, and even baked goods like pies or muffins.
Yes, red kuri squash is a natural plant-based food that is both vegan and gluten-free. It is an excellent whole-food ingredient for those with dietary restrictions or food sensitivities.
red kuri squash is a versatile ingredient found in cuisines around the world. With 34 calories per 100g and 1.3 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 10 recipes featuring red kuri squash with step-by-step instructions.
Browse recipes →Whole squash should be stored in a cool, dry, and dark place where it can last for 2 to 3 months. Once sliced, it should be wrapped and refrigerated, where it will stay fresh for about 5 days.
Yes, it is an excellent food for weight management because it is low in fat and calories while being high in fiber. The fiber helps you feel full for longer periods, reducing the urge to overeat.
Choose a squash that feels heavy for its size and has a deep, vibrant orange color. The skin should be firm and free of soft spots, cracks, or mold, and the stem should be dry and intact.