scored 91/100
Squash is a nutrient-dense, low-calorie vegetable rich in potassium, fiber, and antioxidant compounds that support cardiovascular health and metabolic function.
1.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Squash, including summer varieties (zucchini, yellow squash) and winter varieties (butternut, acorn), originated in Mesoamerica and has been cultivated for thousands of years. Winter squashes contain higher concentrations of carotenoids and other phytonutrients due to their mature state, while summer squashes offer exceptional hydration with minimal calories. The vegetable's potassium content (226 mg per 100g) supports healthy blood pressure regulation and cardiovascular function—critical factors in longevity research. Squash contains lutein and zeaxanthin, carotenoid compounds that accumulate in retinal tissue and protect against age-related macular degeneration. The soluble fiber content aids glycemic control and supports beneficial gut microbiota composition. Winter squashes specifically provide beta-carotene, which converts to vitamin A for immune function and cellular repair. The low glycemic load and high water content make squash an ideal vegetable for weight management and metabolic health, both associated with extended healthspan.
Potassium balances sodium levels and reduces vascular tension, decreasing hypertension risk and arterial stiffness
Lutein and zeaxanthin accumulate in the macula and filter harmful blue light, preventing photoxidative damage
Soluble fiber slows gastric emptying and glucose absorption, preventing blood sugar spikes and supporting insulin sensitivity
Prebiotic fiber ferments in the colon, feeding beneficial Firmicutes and Bacteroidetes species that produce butyrate
Beta-carotene (winter squash) and other carotenoids neutralize reactive oxygen species and support T-cell differentiation
Squash contains minimal simple sugars and pairs well with both protein sources and healthy fats, making it suitable for any meal. Evening consumption is particularly beneficial due to fiber content supporting overnight metabolic processes and gut health.
Breaks a fast
While not suitable for strict water fasting due to carbohydrate content, squash's low caloric density and high nutrient concentration make it ideal for time-restricted eating windows.
Per 100 g of the default form. Bars show how much higher or lower squash is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Squash is classified as a vegetable. Squash is a nutrient-dense, low-calorie vegetable rich in potassium, fiber, and antioxidant compounds that support cardiovascular health and metabolic function.
Squash scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Manganese, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.9 g of net carbs (2.8 g total minus 0.9 g fiber).
Best any time of day. Squash contains minimal simple sugars and pairs well with both protein sources and healthy fats, making it suitable for any meal. Evening consumption is particularly beneficial due to fiber content supporting overnight metabolic processes and gut health.
A typical serving is around 85 g (~14 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating squash alongside several other vegetable sources.
Squash pairs nicely with: Pair with olive oil because fat-soluble carotenoids (lutein, zeaxanthin, beta-carotene) require dietary lipids for optimal absorption; Combine with garlic and onions because their sulfur compounds enhance antioxidant bioavailability and provide synergistic antimicrobial benefits; Serve with leafy greens (spinach, kale) because this creates a complementary micronutrient profile: squash provides potassium and fiber while greens add folate and additional carotenoids; Pair with legumes (lentils, chickpeas) because this creates a complete amino acid profile and amplifies fiber and mineral content for sustained satiety.