Energy
lower quarter37 kcalthis record per 100 g
- Corpus median
- 82 kcal
- Middle 50%
- 52–107 kcal
Based on 15 records reporting energy.
Vegetablesmoderate variability
Winter squash, cooked, no added fat calories: 42 per 113 g
This exact USDA record reports 42 calories for 113 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 · 113 g
- Calories
- 42 kcal
- Protein
- 1 g
- Carbohydrate
- 10 g
- Total fat
- 0.4 g
- Fiber
- 3.2 g
- Sodium
- 132 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 113 g
42calories
Winter squash, cooked, no added fat
- Protein
- 1 g
- Carbs
- 10 g
- Fat
- 0.4 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 42 calories for USDA reference amount at 113 grams. On a fixed-weight basis, the same record contains 37 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1 g protein, 3.2 g fiber, and 132 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is squash, winter, all varieties, cooked, baked, without salt, representing 99.7% of the record’s listed input weight. The record contains 2 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 42–83 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 2709694: “Winter squash, 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 2709694, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 84.8 g | 31 kcal | 0.8 g | 2.4 g | 99 mg |
| USDA reference amountExact record reference weight | 113 g | 42 kcal | 1 g | 3.2 g | 132 mg |
| 1 cupUSDA-listed household measure | 225 g | 83 kcal | 2 g | 6.3 g | 263 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other red and orange vegetables
The comparison set contains 15 exact records in the Other red and orange vegetables USDA category. Here, “lower quarter” describes FDC 2709694’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter0.9 gthis record per 100 g
- Corpus median
- 1.2 g
- Middle 50%
- 0.9–1.6 g
Based on 15 records reporting protein.
Dietary fiber
middle half2.8 gthis record per 100 g
- Corpus median
- 2.4 g
- Middle 50%
- 1.6–2.9 g
Based on 15 records reporting dietary fiber.
Sodium
lower quarter117 mgthis record per 100 g
- Corpus median
- 132 mg
- Middle 50%
- 119–158 mg
Based on 15 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709694’s 113 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; 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 A293.8 µg
≈ 33% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin C11 mg
≈ 12% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium132 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 “Winter squash, cooked, no added fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709695 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 113 g
A 25% weight move in either direction spans 84.8–141.3 g. When composition is held constant, those endpoints calculate to 31 kcal and 52 kcal.
- 02
Record choice: compare with FDC 2709695
At an equal 100 g, this record has 2.5 g less total fat than “Winter squash, cooked, fat added.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Squash, winter, all varieties, cooked, baked, without salt
The source formulation has 2 input rows; Squash, winter, all varieties, cooked, baked, without salt supplies 99.7% 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 “cooked; no added fat” fits. Inspect FDC 2709695 when “cooked; fat added” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Winter squash, cooked, no added fat
- Exact source wording
- “Winter squash, cooked, no added fat”
- Source identity
- USDA FDC 2709694 · FNDDS 73303010
- Named qualifiers
- cooked · no added fat
Inspect this alternative when its fields fit better
Winter squash, cooked, fat added
- Exact source wording
- “Winter squash, cooked, fat added”
- Source identity
- USDA FDC 2709695 · FNDDS 73303020
- Named qualifiers
- cooked · fat added
- Source inputs unique in this pair
- Oil or table fat, NFS
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “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 recordWinter squash, cooked, no added fat | 113 g42 kcal | 37 kcal | 0.9 g | 0.4 g | 2.8 g | 117 mg |
| Winter squash, cooked, fat added | 115 g68 kcal | 59 kcal | 0.9 g | 2.9 g | 2.7 g | 122 mg |
| Winter squash, raw | 70 g18 kcal | 26 kcal | 1 g | 0.1 g | 0.5 g | 1 mg |
| Sweet potato, baked, no added fat | 100 g82 kcal | 82 kcal | 1.6 g | 0.4 g | 3.1 g | 154 mg |
| Sweet potato, boiled, no added fat | 100 g82 kcal | 82 kcal | 1.6 g | 0.4 g | 3.1 g | 154 mg |
| Sweet potato, canned, no added fat | 100 g91 kcal | 91 kcal | 1.6 g | 0.2 g | 1.8 g | 207 mg |
| Sweet potato, baked, fat added | 100 g115 kcal | 115 kcal | 1.6 g | 4.5 g | 3 g | 161 mg |
How to compare FDC 2709694: its source amount is 113 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 2709694, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
83 kcal
225 g
At a glance
Nutrient signals in the source amount
For FDC 2709694, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
293.8 µg≈ 33% Daily ValueVitamin C
10.8 mg≈ 12% Daily ValueDietary fiber
3.2 g≈ 11% Daily ValueThe percentages above apply to FDC 2709694’s 113 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2709694 at 113 g—not a measured or recommended plate.
- The representative USDA portion supplies 3.2 g dietary fiber, about 11% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 113 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 42 kcal 37 kcal | Not established Not established |
| Protein | 1 g 0.9 g | Not shown Not shown |
| Carbohydrate | 10 g 8.8 g | 4% 3% |
| Total fat | 0.4 g 0.4 g | 1% 0% |
| Dietary fiber | 3.2 g 2.8 g | 11% 10% |
| Sugars | 3.7 g 3.3 g | Not established Not established |
| Sodium | 132.2 mg 117 mg | 6% 5% |
| Saturated fat | 0.1 g 0.1 g | 0% 0% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0.2 g 0.1 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 271.2 mg 240 mg | 6% 5% |
| Calcium | 24.9 mg 22 mg | 2% 2% |
| Iron | 0.5 mg 0.4 mg | 3% 2% |
| Magnesium | 14.7 mg 13 mg | 3% 3% |
| Vitamin C | 10.8 mg 9.6 mg | 12% 11% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 293.8 µg 260 µg | 33% 29% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 100.5 g 88.9 g | Not established Not established |
For FDC 2709694, approximate percentages divide the displayed 113 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 2709694 to 2 source inputs totaling 100.3 g in its standardized formulation. Publishing that exact provenance makes “Winter squash, cooked, no added fat” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Squash, winter, all varieties, cooked, baked, without salt, 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, winter, all varieties, cooked, baked, without saltUSDA ingredient 11644 | 100 GM | 100 g | 99.7% |
| 2 | 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 2709694, the close-record rule searches the USDA “Other red and orange vegetables” 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
Winter squash, cooked, no added fat
- USDA category
- Other red and orange vegetables
- FDC ID
- 2709694
- FNDDS code
- 73303010
Closest inspectable record
Winter squash, cooked, fat added
- USDA category
- Other red and orange vegetables
- FDC ID
- 2709695
- FNDDS code
- 73303020
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 37 kcal | 59 kcal | −22 kcal |
| Protein | 0.9 g | 0.9 g | +0 g |
| Carbohydrate | 8.8 g | 8.6 g | +0.3 g |
| Total fat | 0.4 g | 2.9 g | −2.5 g |
| Dietary fiber | 2.8 g | 2.7 g | +0.1 g |
| Sodium | 117 mg | 122 mg | −5 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 22 less calories and 2.5 g less total fat than “Winter squash, cooked, fat added.”
Only the comparison record lists Oil or table fat, NFS. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
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: Squash, winter, all varieties, cooked, baked, without salt; Salt, table.
Listed only in the comparison: Oil or table fat, NFS.
Portion evidence
The listed portion sets differ
This record’s reference amount is 113 g; a familiar listed measure is 1 cup (225 g).
The comparison record’s reference amount is 115 g; a familiar listed measure is 1 cup (230 g).
Use the 100-gram row to compare FDC 2709694 with FDC 2709695 at equal mass; use their 113 g and 115 g source amounts only for portion matching.
Evidence boundary: FDC 2709694 versus FDC 2709695 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 red and orange vegetables source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709694 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
2 material nutrient differencesWinter squash, cooked, no added fat vs Winter squash, rawInspect descriptions, portions, formulations, and both sources →2 material nutrient differencesWinter squash, cooked, no added fat vs Winter squash, cooked, fat addedInspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Winter squash, cooked, no added fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2709694 into a universal recipe.
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 “Winter squash, 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 2709694 comes from FoodData Central Survey Foods (FNDDS). Its 37 kcal per 100 g becomes 42 kcal at 113 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: 2709694
FNDDS food code: 73303010
The scaling for FDC 2709694 can be exact while the match to “Winter squash, cooked, no added fat” is wrong. That is why this profile keeps its 113 g weight, 2-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.