How many calories are in 100g of cooked squash?

November 5, 2025 •

4 min read

Cooked summer squash, when boiled and drained without added fat, contains approximately 20 calories per 100g. However, the specific number of calories in 100g of cooked squash varies significantly depending on the variety and cooking method used, making it important to know the details for your dietary needs.

Quick Summary

The calorie count for 100g of cooked squash ranges from about 20 to 55 calories, depending heavily on the squash variety and preparation method. Lower-calorie options include boiled summer squash, while baking or adding fats increases the total caloric value.

Key Points

Variety is Key: Summer squash is significantly lower in calories per 100g than winter varieties like butternut and acorn squash.
Cooking Method Matters: Boiling or steaming squash without added fat yields the lowest calorie count, while baking or roasting adds more concentrated calories.
Added Fats Increase Calories: Ingredients like butter or oil drastically raise the calorie count of cooked squash.
Winter Squashes are Denser: Butternut and acorn squash contain more natural carbohydrates, making them higher in calories than summer squash.
Squash Aids in Weight Management: The high fiber content in squash helps promote a feeling of fullness, which can support weight loss efforts.

Understanding the Calories in 100g of Cooked Squash

Squash is a versatile and nutritious vegetable, but its caloric content is not a one-size-fits-all number. The final calorie count in 100g of cooked squash is influenced by the type of squash, the cooking method, and whether any fats or other ingredients are added during preparation. For example, a 100g serving of simple, boiled summer squash is notably different from the same amount of baked butternut squash with butter and salt. This guide will break down the calorie differences across popular squash varieties to help you make informed choices for your diet.

Factors That Influence Calorie Count

Several key factors determine the calorie density of cooked squash:

Squash Variety: The natural sugar and starch content varies between summer and winter squash. Winter varieties like butternut and acorn squash tend to be denser and higher in carbohydrates and therefore, calories, than summer squash like zucchini or yellow squash.
Cooking Method: Baking or roasting squash caramelizes its natural sugars, slightly concentrating the calories. Boiling, on the other hand, adds no extra calories and can even lower the calorie count per weight as the squash absorbs water.
Added Ingredients: This is the most significant factor for increasing calories. The addition of cooking oil, butter, honey, or cheese can dramatically raise the final calorie count. For instance, summer squash cooked with fat contains more calories than summer squash cooked without fat.

Calorie Comparison: A Detailed Look

Let's compare the calories in 100g of common cooked squash varieties to provide a clearer picture. As a baseline, a 2,000-calorie daily diet is often used for general nutrition advice.


Squash Variety	Cooking Method	Approx. Calories (per 100g)	Calorie Breakdown (Avg.)
Summer Squash	Boiled, no salt	20 kcal	73% carbs, 12% fat, 15% protein
Summer Squash	Cooked, with fat	37 kcal	50% fat, 41% carbs, 9% protein
Butternut Squash	Baked, with salt	40 kcal	91% carbs, 2% fat, 8% protein
Butternut Squash	Raw	45 kcal	91% carbs, 2% fat, 8% protein
Pumpkin	Cooked, boiled, no salt	20 kcal	85% carbs, 3% fat, 13% protein
Pumpkin	Cooked, with fat	46 kcal	61% carbs, 30% fat, 8% protein
Acorn Squash	Baked	55-56 kcal	High in carbs, low in fat
Spaghetti Squash	Baked or boiled, no salt	27 kcal	84% carbs, 8% fat, 9% protein

This table highlights the significant variation. Boiled summer squash is one of the lowest-calorie options, while baked winter squashes like acorn and butternut are higher due to their denser carbohydrate content and preparation methods.

Nutritional Benefits Beyond Calories

Squash is not just a low-calorie food; it's also packed with vital nutrients. Here’s a closer look at the benefits of incorporating different types into your diet:

Butternut Squash: Rich in Vitamin A, which is crucial for vision and immune function, and a good source of fiber.
Acorn Squash: Offers a significant amount of Vitamin C, promoting skin health and acting as an antioxidant.
Summer Squash: An excellent source of potassium, which is important for heart health and blood pressure regulation.
Spaghetti Squash: A popular low-carb alternative to pasta, providing fiber and a mild flavor.

The Importance of Cooking Preparation

When aiming for a low-calorie meal, paying close attention to your cooking method and added ingredients is crucial. For instance, roasting squash with a large amount of olive oil will significantly increase the calorie count compared to steaming or boiling it. For flavor without the extra calories, consider these options:

Use herbs and spices instead of fat. Think cinnamon, nutmeg, garlic powder, or rosemary.
Roast the squash with a minimal amount of cooking spray or a light drizzle of oil.
Steam or boil the squash for the purest, lowest-calorie version.
Add a splash of lemon juice or vinegar after cooking for a flavor boost.

Squash and Weight Management

Due to its low-calorie, high-fiber content, squash can be a valuable addition to a weight management diet. The fiber helps create a feeling of fullness, which can reduce overall food intake. For example, replacing high-carb pasta with spaghetti squash is a common strategy for reducing calorie and carbohydrate consumption.

Conclusion: Making the Best Choice for Your Diet

There is no single answer to how many calories are in 100g of cooked squash. The final number is a spectrum, from as low as 20 calories for boiled summer squash to over 50 calories for baked acorn squash. To accurately track your caloric intake, it's essential to consider the specific variety you are eating and how it was prepared. For the lowest calorie option, stick to boiling or steaming without added fat. For more flavor and a slightly higher calorie count, opt for baking or roasting with mindful use of oils. Regardless of the type, squash is a nutrient-dense food that supports a healthy diet.

Visit Healthline for more in-depth nutritional information on various foods.

Frequently Asked Questions

Boiling squash generally results in fewer calories than baking or roasting, as it doesn't require adding fat. Boiling also causes the squash to absorb water, diluting its calorie density per 100g.

No, cooked butternut squash is relatively low in calories, with about 40 kcal per 100g when baked. It is higher in calories than summer squash but still considered a low-calorie vegetable.

To keep calories low, cook squash by steaming, boiling, or baking without added fats like oil or butter. Season with calorie-free herbs and spices instead.

Summer squash varieties like zucchini have significantly fewer calories (around 20-30 kcal/100g) than denser winter squashes such as acorn or butternut squash (around 40-55 kcal/100g).

Yes, cooked spaghetti squash is an excellent low-calorie alternative to traditional pasta, containing only about 27 calories per 100g.

Cooked squash is rich in many nutrients, including fiber, potassium, vitamin A, and vitamin C, making it a healthy addition to your diet.

Adding salt does not add any calories to the squash. It can affect the sodium content and flavor, but not the caloric value derived from carbohydrates, fats, or protein.