How many calories are in 1 whole yellow squash?

November 29, 2025 •

3 min read

According to the USDA, a medium (196-gram) raw yellow squash contains approximately 31 calories. This remarkably low calorie count makes yellow squash an excellent addition to any diet, especially for those focused on weight management or low-carb eating. Understanding how many calories are in 1 whole yellow squash is just the beginning of appreciating its nutritional value.

Quick Summary

A medium yellow squash contains a low number of calories, making it ideal for calorie-controlled diets. Its nutritional profile includes essential vitamins, minerals, and fiber, contributing to digestive health and overall wellness. The final calorie count depends on the size and preparation method.

Key Points

Low Calorie: A medium (196g) raw yellow squash contains approximately 31 calories, making it an excellent choice for low-calorie diets.
Nutrient-Dense: It is packed with essential nutrients, including vitamins C and B6, folate, magnesium, and potassium.
High in Fiber and Water: With high fiber and water content, yellow squash promotes feelings of fullness, which is beneficial for weight loss and digestive health.
Cooking Method Matters: The final calorie count depends heavily on preparation; adding fats like butter or oil will increase total calories significantly.
Versatile Ingredient: Yellow squash is mild-flavored and can be used in numerous dishes, from raw salads to baked goods and low-carb pasta substitutes.
Antioxidant-Rich Skin: The skin contains beneficial antioxidants like beta-carotene, so eating it unpeeled is recommended to maximize nutrient intake.

The Core Calorie Count of Yellow Squash

When addressing how many calories are in 1 whole yellow squash, it's important to be specific about the size and preparation. A medium yellow squash, typically weighing around 196 grams, has about 31 calories. This is a raw, unpeeled squash, as the skin contains beneficial nutrients and is perfectly edible. Larger or smaller squashes will naturally have a different calorie count. For example, a large summer squash can contain up to 52 calories. Its low-calorie density is a major reason it is a popular choice for health-conscious eaters.

Nutritional Breakdown Beyond Calories

Yellow squash is more than just a low-calorie food; it's a nutrient-dense powerhouse. It contains an array of vitamins and minerals crucial for overall health. The high water content (around 95%) contributes to its low-calorie status and hydrating properties.

Fiber: With about 2 grams of fiber per medium squash, it aids digestion and promotes a feeling of fullness, which is beneficial for weight management.
Vitamins: It is an excellent source of vitamin C, which is essential for immune function, and a good source of B vitamins, including folate.
Minerals: Key minerals like potassium and magnesium, vital for heart health and nerve function, are found in yellow squash.
Antioxidants: The skin of the squash, especially, contains carotenoids like beta-carotene and lutein, which support eye health and help fight oxidative stress.

Impact of Cooking on Calorie Content

While a raw yellow squash is very low in calories, the cooking method can significantly alter the final calorie count. The addition of fats like butter or oil will increase the total calories.

Comparison Table: Raw vs. Cooked Yellow Squash


Preparation Method	Calorie Impact	Example Preparation	Final Calorie Range
Raw	Minimal increase	Sliced for a salad or crudité	~31-52 calories (depending on size)
Steamed/Boiled	Minimal increase	No added fat	~31-52 calories, slightly higher due to water absorption
Grilled/Roasted	Moderate increase	Minimal oil spray, seasoning	~40-70 calories, dependent on oil amount
Sautéed	Significant increase	Cooked in 1 tbsp of olive oil (~120 calories)	~150-180+ calories, varies greatly
Fried	High increase	Breaded and deep-fried	Can exceed 200 calories per serving

When cooking, it is advisable to use healthy fats sparingly or opt for steaming, boiling, or grilling to preserve the low-calorie nature of the vegetable. For a healthy alternative to traditional pasta, spiralized yellow squash can replace higher-carb noodles in many dishes.

Yellow Squash in a Weight Loss Plan

Thanks to its low-calorie profile and high water and fiber content, yellow squash is an ideal food for weight loss. Its bulk helps you feel full on fewer calories, a concept known as high satiety. It can be a satisfying alternative to higher-calorie ingredients, helping to reduce overall daily calorie intake without sacrificing food volume. This can prevent overeating and support long-term weight management goals.

Easy and Healthy Yellow Squash Recipes

Here are some simple ways to incorporate yellow squash into your diet:

Raw Squash Salad: Slice or spiralize raw yellow squash and toss with a light vinaigrette, cherry tomatoes, and fresh herbs.
Roasted Squash Medley: Dice yellow squash and other vegetables, toss with a little olive oil and your favorite spices, and roast until tender.
Quick Sauté: Sauté sliced yellow squash with garlic and a small amount of oil for a quick and savory side dish.
Stuffed Squash: Halve a larger yellow squash, scoop out the seeds, and fill with a mixture of lean ground meat, herbs, and breadcrumbs before baking.

How to Choose and Store Yellow Squash

Selecting and storing your squash properly ensures maximum freshness and flavor. Choose squash that is firm, has a shiny skin, and is free of bruises or soft spots. Store it in a plastic bag in the refrigerator's crisper drawer, where it will stay fresh for up to three to five days.

Conclusion

In summary, the number of calories in 1 whole yellow squash is quite low, with a medium-sized specimen containing around 31 calories. It is a fantastic option for anyone seeking to add a nutrient-rich, low-calorie food to their diet. From its high vitamin and mineral content to its hydrating properties and potential for weight management, yellow squash offers numerous health benefits. By choosing healthy cooking methods, you can enjoy this versatile vegetable while keeping your calorie goals on track. For further reading, explore the detailed nutritional data provided by the USDA.

Frequently Asked Questions

Cooking yellow squash itself does not significantly increase its calories; however, adding fats like oil or butter during preparation will raise the total calorie count considerably. Steaming or boiling are low-calorie cooking methods.

Yes, yellow squash is excellent for weight loss. Its low-calorie and high water and fiber content help increase satiety, meaning you feel full on fewer calories and are less likely to overeat.

The calorie difference between raw and cooked yellow squash (without added fats) is negligible. For example, a medium raw squash has about 31 calories, and steaming it won't substantially change that number. However, cooking in oil will add significant calories.

Yellow squash and zucchini have very similar calorie counts and nutritional profiles. A medium zucchini contains approximately 33 calories, making them nearly identical in terms of caloric value.

Yes, the skin of a yellow squash is edible and contains a high concentration of nutrients and antioxidants. It is best to eat the squash unpeeled to get the most nutritional benefits.

Yes, the size of the squash directly affects the total calorie count. A medium yellow squash has around 31 calories, while a larger one can contain up to 52 calories.

Yellow squash is rich in several key nutrients, including vitamins A, B6, C, and K, as well as minerals like potassium and magnesium, and dietary fiber.