Energy
lower quarter21 kcalthis record per 100 g
- Corpus median
- 45 kcal
- Middle 50%
- 31–62 kcal
Based on 122 records reporting energy.
Vegetablesmoderate variability
Summer squash, yellow or green, fresh, cooked, no added fat calories: 19 per 90 g
This exact USDA record reports 19 calories for 90 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 90 g
- Calories
- 19 kcal
- Protein
- 1.2 g
- Carbohydrate
- 3.7 g
- Total fat
- 0.3 g
- Fiber
- 1.1 g
- Sodium
- 128 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 90 g
19calories
Summer squash, yellow or green, fresh, cooked, no added fat
- Protein
- 1.2 g
- Carbs
- 3.7 g
- Fat
- 0.3 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 19 calories for USDA reference amount at 90 grams. On a fixed-weight basis, the same record contains 21 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1.2 g protein, 1.1 g fiber, and 128 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is squash, summer, zucchini, includes skin, raw, representing 49.9% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 2–50 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709991: “Summer squash, yellow or green, fresh, cooked, no added fat.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709991, each row multiplies the published per-100-gram values by its stated weight. “1 slice” through “1 cup, mashed” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 sliceUSDA-listed household measure | 10 g | 2 kcal | 0.1 g | 0.1 g | 14 mg |
| 1 cupUSDA-listed household measure | 180 g | 38 kcal | 2.3 g | 2.2 g | 256 mg |
| 1 cup, mashedUSDA-listed household measure | 240 g | 50 kcal | 3.1 g | 2.9 g | 341 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other vegetables and combinations
The comparison set contains 122 exact records in the Other vegetables and combinations USDA category. Here, “lower quarter” describes FDC 2709991’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half1.3 gthis record per 100 g
- Corpus median
- 1.9 g
- Middle 50%
- 1.2–2.8 g
Based on 122 records reporting protein.
Dietary fiber
lower quarter1.2 gthis record per 100 g
- Corpus median
- 2.3 g
- Middle 50%
- 1.7–3.1 g
Based on 122 records reporting dietary fiber.
Sodium
middle half142 mgthis record per 100 g
- Corpus median
- 135 mg
- Middle 50%
- 102–165 mg
Based on 122 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709991’s 90 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C17 mg
≈ 19% DV. This does not cross the FDA’s 20% ‘high’ guide.
Potassium255 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium128 mg
≈ 6% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.1 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Summer squash, yellow or green, fresh, cooked, no added fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709992 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 slice to 1 cup, mashed
USDA assigns those measures 10 g and 240 g. At this record’s fixed composition, scaled energy moves from 2 kcal to 50 kcal.
- 02
Record choice: compare with FDC 2709992
At an equal 100 g, this record has 0.2 g more total fat than “Summer squash, yellow or green, frozen, cooked, no added fat.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Squash, summer, zucchini, includes skin, raw
The source formulation has 3 input rows; Squash, summer, zucchini, includes skin, raw supplies 49.9% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “yellow or green; fresh; cooked; no added fat” fits. Inspect FDC 2709992 when “yellow or green; frozen; cooked; no added fat” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Summer squash, yellow or green, fresh, cooked, no added fat
- Exact source wording
- “Summer squash, yellow or green, fresh, cooked, no added fat”
- Source identity
- USDA FDC 2709991 · FNDDS 75233011
- Named qualifiers
- yellow or green · fresh · cooked · no added fat
- Source inputs unique in this pair
- Squash, summer, zucchini, includes skin, raw · Squash, summer, crookneck and straightneck, raw
Inspect this alternative when its fields fit better
Summer squash, yellow or green, frozen, cooked, no added fat
- Exact source wording
- “Summer squash, yellow or green, frozen, cooked, no added fat”
- Source identity
- USDA FDC 2709992 · FNDDS 75233012
- Named qualifiers
- yellow or green · frozen · cooked · no added fat
- Source inputs unique in this pair
- Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt · Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “yellow or green”, “fresh”, “cooked”, and “no added fat”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordSummer squash, yellow or green, fresh, cooked, no added fat | 90 g19 kcal | 21 kcal | 1.3 g | 0.4 g | 1.2 g | 142 mg |
| Summer squash, yellow or green, frozen, cooked, no added fat | 90 g19 kcal | 21 kcal | 1.2 g | 0.2 g | 1.3 g | 120 mg |
| Summer squash, yellow or green, fresh, cooked with oil | 93 g47 kcal | 51 kcal | 1.3 g | 3.8 g | 1.1 g | 138 mg |
| Summer squash, yellow or green, fresh, cooked with butter or margarine | 93 g41 kcal | 44 kcal | 1.3 g | 2.9 g | 1.1 g | 158 mg |
| Summer squash, yellow or green, frozen, cooked with oil | 93 g43 kcal | 46 kcal | 1.2 g | 3.1 g | 1.3 g | 116 mg |
| Asparagus, fresh, cooked, no added fat | 90 g19 kcal | 21 kcal | 2.4 g | 0.1 g | 2.3 g | 127 mg |
| Summer squash, yellow, raw | 58 g11 kcal | 19 kcal | 1 g | 0.3 g | 1 g | 2 mg |
How to compare FDC 2709991: its source amount is 90 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709991, the 4 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 slice
2 kcal
10 g
1 whole
42 kcal
200 g
1 cup
38 kcal
180 g
1 cup, mashed
50 kcal
240 g
At a glance
Nutrient signals in the source amount
For FDC 2709991, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
16.7 mg≈ 19% Daily ValueSodium
127.8 mg≈ 6% Daily ValuePotassium
254.7 mg≈ 5% Daily ValueThe percentages above apply to FDC 2709991’s 90 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 90 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 19 kcal 21 kcal | Not established Not established |
| Protein | 1.2 g 1.3 g | Not shown Not shown |
| Carbohydrate | 3.7 g 4.1 g | 1% 1% |
| Total fat | 0.3 g 0.4 g | 0% 0% |
| Dietary fiber | 1.1 g 1.2 g | 4% 4% |
| Sugars | 2.8 g 3.2 g | Not established Not established |
| Sodium | 127.8 mg 142 mg | 6% 6% |
| Saturated fat | 0.1 g 0.1 g | 0% 1% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0.1 g 0.1 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 254.7 mg 283 mg | 5% 6% |
| Calcium | 19.8 mg 22 mg | 2% 2% |
| Iron | 0.4 mg 0.5 mg | 2% 3% |
| Magnesium | 19.8 mg 22 mg | 5% 5% |
| Vitamin C | 16.7 mg 18.5 mg | 19% 21% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 9 µg 10 µg | 1% 1% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 83.9 g 93.2 g | Not established Not established |
For FDC 2709991, approximate percentages divide the displayed 90 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709991 to 3 source inputs totaling 100.3 g in its standardized formulation. Publishing that exact provenance makes “Summer squash, yellow or green, fresh, cooked, no added fat” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Squash, summer, zucchini, includes skin, raw, Squash, summer, crookneck and straightneck, raw, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Squash, summer, zucchini, includes skin, rawUSDA ingredient 11477 · encyclopedia page available | 50 GM | 50 g | 49.9% |
| 2 | Squash, summer, crookneck and straightneck, rawUSDA ingredient 11467 · encyclopedia page available | 50 GM | 50 g | 49.9% |
| 3 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709991, the close-record rule searches the USDA “Other vegetables and combinations” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Summer squash, yellow or green, fresh, cooked, no added fat
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709991
- FNDDS code
- 75233011
Closest inspectable record
Summer squash, yellow or green, frozen, cooked, no added fat
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709992
- FNDDS code
- 75233012
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 21 kcal | 21 kcal | Same listed value |
| Protein | 1.3 g | 1.2 g | +0.1 g |
| Carbohydrate | 4.1 g | 4.5 g | −0.4 g |
| Total fat | 0.4 g | 0.2 g | +0.2 g |
| Dietary fiber | 1.2 g | 1.3 g | −0.1 g |
| Sodium | 142 mg | 120 mg | +22 mg |
Plain-English read
The six displayed nutrient values are close under a conservative materiality screen. Small differences remain exact source values, not evidence that one food is preferable.
Only this record lists Squash, summer, zucchini, includes skin, raw; Squash, summer, crookneck and straightneck, raw. Only the comparison record lists Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt; Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Salt, table.
Listed only in this record: Squash, summer, zucchini, includes skin, raw; Squash, summer, crookneck and straightneck, raw.
Listed only in the comparison: Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt; Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt.
Portion evidence
The listed portion sets differ
This record’s reference amount is 90 g; a familiar listed measure is 1 cup (180 g).
The comparison record’s reference amount is 90 g; a familiar listed measure is 1 cup (180 g).
Use the 100-gram row to compare FDC 2709991 with FDC 2709992 at equal mass; use their 90 g and 90 g source amounts only for portion matching.
Evidence boundary: FDC 2709991 versus FDC 2709992 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other vegetables and combinations source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Summer squash, yellow or green, fresh, cooked, no added fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2709991 into a universal recipe.
Specific variation Summer squash, yellow or green Summer squash, yellow or green: compare 6 exact USDA records by source calories, 100-gram values, portions, and citations. Meal family guide Summer squash Summer squash: compare 8 exact USDA records by source calories, 100-gram values, portions, and citations.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Summer squash, yellow or green, fresh, cooked, no added fat,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709991 comes from FoodData Central Survey Foods (FNDDS). Its 21 kcal per 100 g becomes 19 kcal at 90 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709991
FNDDS food code: 75233011
The scaling for FDC 2709991 can be exact while the match to “Summer squash, yellow or green, fresh, cooked, no added fat” is wrong. That is why this profile keeps its 90 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.