Squash, zucchini, baby, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 2.7 g · 11 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 3.1 g · 12 kcal/100g
Fiber 1.1 g
Water 93 g
Total energy 21 kcal

Macro balance aligns with EFSA guidelines (40% protein, 13% fat, 46% carbs)

Fat quality 63 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.06g

Saturated fat is 3.6% of energy, within the WHO limit of 10%.

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 99%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 37 / 100 How is this scored?

Vitamins

Vitamin A 25 µg
Vitamin C 34.1 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.14 mg
Folate (B9) 20 µg
Vitamin B12 0.00 µg

Minerals

Calcium 21 mg
Iron 0.8 mg
Magnesium 33 mg
Phosphorus 93 mg
Potassium 459 mg
Sodium 3 mg
Zinc 0.8 mg
Copper 0.10 mg
Manganese 0.20 mg
Selenium 0.3 µg

Notable source of Vitamin C (43% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.