Energy
lower quarter26 kcalthis record per 100 g
- Corpus median
- 82 kcal
- Middle 50%
- 52–107 kcal
Based on 15 records reporting energy.
Vegetablesmoderate variability
Winter squash, raw calories: 18 per 70 g
This exact USDA record reports 18 calories for 70 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 · 70 g
- Calories
- 18 kcal
- Protein
- 0.7 g
- Carbohydrate
- 4.6 g
- Total fat
- 0.1 g
- Fiber
- 0.4 g
- Sodium
- 1 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 70 g
18calories
Winter squash, raw
- Protein
- 0.7 g
- Carbs
- 4.6 g
- Fat
- 0.1 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 18 calories for USDA reference amount at 70 grams. On a fixed-weight basis, the same record contains 26 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 0.7 g protein, 0.4 g fiber, and 1 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is pumpkin, raw, representing 100% of the record’s listed input weight. 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 18–36 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 2709693: “Winter squash, raw.” 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 2709693, 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 | 52.5 g | 14 kcal | 0.5 g | 0.3 g | 1 mg |
| USDA reference amountExact record reference weight | 70 g | 18 kcal | 0.7 g | 0.4 g | 1 mg |
| 1 cupUSDA-listed household measure | 140 g | 36 kcal | 1.4 g | 0.7 g | 1 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 2709693’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half1 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
lower quarter0.5 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 quarter1 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 2709693’s 70 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Saturated fat. 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 A298.2 µg
≈ 33% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin C6 mg
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat0 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium1 mg
≈ 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, raw,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709694 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 70 g
A 25% weight move in either direction spans 52.5–87.5 g. When composition is held constant, those endpoints calculate to 14 kcal and 23 kcal.
- 02
Record choice: compare with FDC 2709694
At an equal 100 g, this record has 116 mg less sodium than “Winter squash, cooked, no added fat.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Single listed source: Pumpkin, raw
USDA derives this record from one listed source-input row at 100 g. Real preparations can still differ in water, cooking state, brand, and served weight.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “raw” fits. Inspect FDC 2709694 when “cooked; no added fat” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Winter squash, raw
- Exact source wording
- “Winter squash, raw”
- Source identity
- USDA FDC 2709693 · FNDDS 73302010
- Named qualifiers
- raw
- Source inputs unique in this pair
- Pumpkin, raw
Inspect this alternative when its fields fit better
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
- Source inputs unique in this pair
- Squash, winter, all varieties, cooked, baked, without salt · Salt, table
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “raw”. 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, raw | 70 g18 kcal | 26 kcal | 1 g | 0.1 g | 0.5 g | 1 mg |
| Winter 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 |
| Spaghetti squash, cooked | 78 g38 kcal | 49 kcal | 0.7 g | 2.8 g | 1.4 g | 138 mg |
| Peppers, sweet, red, raw | 20 g6 kcal | 31 kcal | 0.9 g | 0.1 g | 1.2 g | 0 mg |
How to compare FDC 2709693: its source amount is 70 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 2709693, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
36 kcal
140 g
At a glance
Nutrient signals in the source amount
For FDC 2709693, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
298.2 µg≈ 33% Daily ValueVitamin C
6.3 mg≈ 7% Daily ValuePotassium
238 mg≈ 5% Daily ValueThe percentages above apply to FDC 2709693’s 70 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 70 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 18 kcal 26 kcal | Not established Not established |
| Protein | 0.7 g 1 g | Not shown Not shown |
| Carbohydrate | 4.6 g 6.5 g | 2% 2% |
| Total fat | 0.1 g 0.1 g | 0% 0% |
| Dietary fiber | 0.4 g 0.5 g | 1% 2% |
| Sugars | 1.9 g 2.8 g | Not established Not established |
| Sodium | 0.7 mg 1 mg | 0% 0% |
| Saturated fat | 0 g 0.1 g | 0% 0% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0 g 0 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 238 mg 340 mg | 5% 7% |
| Calcium | 14.7 mg 21 mg | 1% 2% |
| Iron | 0.6 mg 0.8 mg | 3% 4% |
| Magnesium | 8.4 mg 12 mg | 2% 3% |
| Vitamin C | 6.3 mg 9 mg | 7% 10% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 298.2 µg 426 µg | 33% 47% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 64.1 g 91.6 g | Not established Not established |
For FDC 2709693, approximate percentages divide the displayed 70 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 2709693 to one source input totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Winter squash, raw” inspectable beside similarly named records.
How to read this
A single-source formulation
Pumpkin, raw is the only listed source input for this record. That does not mean every real-world version is identical; brands, preparation, water content, and portion weight can still differ.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Pumpkin, rawUSDA ingredient 11422 · encyclopedia page available | 100 GM | 100 g | 100% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709693, 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, raw
- USDA category
- Other red and orange vegetables
- FDC ID
- 2709693
- FNDDS code
- 73302010
Closest inspectable record
Winter squash, cooked, no added fat
- USDA category
- Other red and orange vegetables
- FDC ID
- 2709694
- FNDDS code
- 73303010
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 26 kcal | 37 kcal | −11 kcal |
| Protein | 1 g | 0.9 g | +0.1 g |
| Carbohydrate | 6.5 g | 8.8 g | −2.3 g |
| Total fat | 0.1 g | 0.4 g | −0.3 g |
| Dietary fiber | 0.5 g | 2.8 g | −2.3 g |
| Sodium | 1 mg | 117 mg | −116 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 11 less calories, 2.3 g less carbohydrate, and 2.3 g less dietary fiber than “Winter squash, cooked, no added fat.”
Only this record lists Pumpkin, raw. Only the comparison record lists Squash, winter, all varieties, cooked, baked, without salt; Salt, table. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
4 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.
Listed only in this record: Pumpkin, raw.
Listed only in the comparison: Squash, winter, all varieties, cooked, baked, without salt; Salt, table.
Portion evidence
The listed portion sets differ
This record’s reference amount is 70 g; a familiar listed measure is 1 cup (140 g).
The comparison record’s reference amount is 113 g; a familiar listed measure is 1 cup (225 g).
Use the 100-gram row to compare FDC 2709693 with FDC 2709694 at equal mass; use their 70 g and 113 g source amounts only for portion matching.
Evidence boundary: FDC 2709693 versus FDC 2709694 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 2709693 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.
4 material nutrient differencesWinter squash, raw vs Winter squash, cooked, fat addedInspect descriptions, portions, formulations, and both sources →2 material nutrient differencesWinter squash, raw vs Winter squash, cooked, no added fatInspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Winter squash, raw” beside explicitly linked source records; use them to compare preparations without turning FDC 2709693 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, raw,” 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 2709693 comes from FoodData Central Survey Foods (FNDDS). Its 26 kcal per 100 g becomes 18 kcal at 70 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: 2709693
FNDDS food code: 73302010
The scaling for FDC 2709693 can be exact while the match to “Winter squash, raw” is wrong. That is why this profile keeps its 70 g weight, 1-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.