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Portions and preparation · USDA nutrition

Summer squash calories per cup: 20–94 across all 8 named USDA examples

Across all 8 named USDA examples, a cup contains 20–94 calories. Their listed weights span 115–185 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

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Preparation and portion

Named measures come from this exact source record.

Estimated for 58 g

10calories

Summer squash, green, raw

Protein
0.7 g
Carbs
1.8 g
Fat
0.2 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709808 Full nutrition profile →

Compare all 8 food records, nutrition tables and USDA sources

The 8 exact records in this guide report 10–47 calories in the records' own listed source servings and 17–51 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Summer squash, begin by separating “Summer squash, green, raw” from “Summer squash, yellow, raw.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 8 linked records.

Equal-weight view

How summer squash records compare at 100 grams

Five rank landmarks are shown from all 8 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Summer squash, green, raw 17 kcal
    17 kcal
  2. 25th-ranked landmark: Summer squash, yellow, raw 19 kcal
    19 kcal
  3. Median-ranked landmark: Summer squash, yellow or green, frozen, cooked, no added fat 21 kcal
    21 kcal
  4. 75th-ranked landmark: Summer squash, yellow or green, fresh, cooked with butter or margarine 44 kcal
    44 kcal
  5. Maximum: Summer squash, yellow or green, fresh, cooked with oil 51 kcal
    51 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 8 named USDA records in view: 8 direct matches. All sit within “Other vegetables and combinations.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 8 records together under the exact grouping key “summer squash.” That rule determines membership before any nutrition result is read.

For Summer squash, this page can compare 8 named records from FDC 2709808 through FDC 2709807. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

58–93 g before composition

The largest source amount is 1.6× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

34 kcal separates the fixed-weight endpoints

The lower endpoint is “green”; the higher is “yellow or green, fresh, cooked with oil.” This isolates density, not ingredient causation.

Discriminator

156 mg sodium gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “yellow” (2 mg) and “yellow or green, fresh, cooked with butter or margarine” (158 mg).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every summer squash.

Important: “Lower” begins with Summer squash, green, raw; “higher” ends with Summer squash, yellow or green, fresh, cooked with oil, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every summer squash meal.

Full comparison

Compare every selected FNDDS record

For Summer squash, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Summer squash nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Summer squash, green, raw Direct name match 58 gUSDA reference amount 10 kcal 17 0.7 g 0.6 g 5 mg FDC 2709808 ↗
Summer squash, yellow or green, fresh, cooked with butter or margarine Direct name match 93 gUSDA reference amount 41 kcal 44 1.2 g 1 g 147 mg FDC 2709998 ↗
Summer squash, yellow or green, fresh, cooked with oil Direct name match 93 gUSDA reference amount 47 kcal 51 1.2 g 1 g 128 mg FDC 2709997 ↗
Summer squash, yellow or green, fresh, cooked, no added fat Direct name match 90 gUSDA reference amount 19 kcal 21 1.2 g 1.1 g 128 mg FDC 2709991 ↗
Summer squash, yellow or green, frozen, cooked with butter or margarine Direct name match 93 gUSDA reference amount 37 kcal 40 1.1 g 1.2 g 124 mg FDC 2710000 ↗
Summer squash, yellow or green, frozen, cooked with oil Direct name match 93 gUSDA reference amount 43 kcal 46 1.1 g 1.2 g 108 mg FDC 2709999 ↗
Summer squash, yellow or green, frozen, cooked, no added fat Direct name match 90 gUSDA reference amount 19 kcal 21 1.1 g 1.2 g 108 mg FDC 2709992 ↗
Summer squash, yellow, raw Direct name match 58 gUSDA reference amount 11 kcal 19 0.6 g 0.6 g 1 mg FDC 2709807 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 58 to 93 grams—a 35-gram gap before composition enters the comparison. Their own source servings run from 10 calories for “green” to 47 for “yellow or green, fresh, cooked with oil.” At a fixed 100 grams, “green” is 17 calories and “yellow or green, fresh, cooked with oil” is 51—a fixed-weight separation of 34 calories. For Summer squash, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “green, raw”, “yellow or green, fresh, cooked with oil”, “yellow or green, frozen, cooked with butter or margarine”, “yellow or green, frozen, cooked with oil”, and “yellow, raw”. The source formulations contain 7 distinct ingredient codes; examples that appear in only part of the set include salt, table, squash, summer, crookneck and straightneck, raw, squash, summer, zucchini, includes skin, raw, and squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt. On this Summer squash page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Summer squash” cannot resolve the differences between Summer squash, green, raw and Summer squash, yellow, raw. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 58–93 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “green, raw”, “yellow or green, fresh, cooked with oil”, “yellow or green, frozen, cooked with butter or margarine”, “yellow or green, frozen, cooked with oil”, and “yellow, raw”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    7 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.

  4. 04

    The unresolved plate

    Even “Summer squash, green, raw” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Summer squash unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that summer squash is the right meal family. Then resolve the phrases that actually separate this set—“green, raw”, “yellow or green, fresh, cooked with oil”, “yellow or green, frozen, cooked with oil”, and “yellow, raw”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Summer squash source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Explore this meal family

1 more-specific summer squash guides

Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.

Focused guide Summer squash, yellow or green Summer squash, yellow or green: compare 6 exact USDA records by source calories, 100-gram values, portions, and citations.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 8 exact records behind Summer squash source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Summer squash, yellow or green, fresh, cooked with butter or margarine is higher in sodium per 100 g

Summer squash, yellow or green, fresh, cooked with butter or margarine reports 158 mg versus 2 mg for Summer squash, yellow, raw: a 156 mg difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Summer squash, green, raw is denser; Summer squash, yellow or green, frozen, cooked with butter or margarine is higher in its source amount

Summer squash, green, raw reports 1.2 g per 100 g and 0.7 g in USDA source amount (58 g). Summer squash, yellow or green, frozen, cooked with butter or margarine reports a lower 1.2 g per 100 g but a higher 1.1 g in USDA source amount (93 g).

Choose the record before reading the number

Summer squash, yellow or green, fresh, cooked with butter or margarine and Summer squash, yellow or green, frozen, cooked, no added fat are not interchangeable

The page keeps both records at the same 100 g denominator and makes Added-fat wording (butter versus no added fat) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Summer squash source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Summer squash, yellow or green, fresh, cooked with butter or margarine vs Summer squash, yellow or green, frozen, cooked, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: butter versus no added fat; it is a selection cue, not evidence of cause.

Follow this evidence path 8 context records in this source topic Other vegetables and combinations

Summer squash, green, raw and Summer squash, yellow or green, fresh, cooked with butter or margarine belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 6 of 8 context records; its summed listed input weight spans 0.3–0.3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Squash, summer, crookneck and straightneck, raw

USDA input 11467 appears in 4 of 8 context records; its summed listed input weight spans 50–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Sodium: density and serving context

In this page’s records, sodium runs from 2 mg in Summer squash, yellow, raw to 158 mg in Summer squash, yellow or green, fresh, cooked with butter or margarine, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 17 kcal in Summer squash, green, raw to 51 kcal in Summer squash, yellow or green, fresh, cooked with oil, all per 100 g.

Follow this evidence path Inspect an exact record Summer squash, green, raw

Open the full nutrient table, household measures, formulation inputs, and FoodData Central 2709808 citation for this exact record—not a name-level average.

Follow this evidence path