Calabacita Squash Nutrition Facts

Calabacita Squash Nutrition Facts

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Calabacita Squash Nutrition Facts:

Calabacita squash is a nutritious and versatile vegetable that offers numerous health benefits. This delicious squash is low in calories, fat-free, and packed with essential vitamins and minerals. It is an excellent source of dietary fiber, vitamin C, vitamin A, potassium, and manganese. Incorporating calabacita squash into your diet can support digestion, immune function, eye health, and overall well-being. Let’s delve into the details of the calabacita squash nutrition facts and explore why it deserves a place in your kitchen.

When it comes to nutrition, calabacita squash is a powerhouse of nutrients. Just one cup of cooked calabacita squash contains approximately 40 calories, making it a perfect addition to a calorie-conscious diet. This vegetable is also high in dietary fiber, with each cup providing around 3 grams. Fiber plays a crucial role in digestive health, promoting regular bowel movements and preventing constipation.

Furthermore, calabacita squash is a fantastic source of vitamin C, a potent antioxidant that supports immune function and protects against cellular damage. One cup of calabacita squash offers approximately 20% of the recommended daily intake for vitamin C. It also contains vitamin A, which is essential for maintaining healthy skin, vision, and immune function.

Potassium is another vital nutrient found in calabacita squash. This mineral helps maintain proper fluid balance in the body and regulates blood pressure. Consuming foods rich in potassium, such as calabacita squash, can help reduce the risk of cardiovascular diseases.

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In addition, calabacita squash provides manganese, a trace mineral involved in various metabolic processes. Manganese is necessary for proper bone formation, collagen synthesis, and antioxidant defense in the body.

Including calabacita squash in your diet is an excellent way to boost your nutrient intake and support overall health. Its low calorie and high fiber content make it a perfect addition to weight loss and management plans. The abundance of vitamins and minerals in calabacita squash contributes to its antioxidant properties, which can help combat inflammation and oxidative stress in the body.

In summary, calabacita squash is a nutritious vegetable that offers a wide range of health benefits. Its low calorie, high fiber, and nutrient-rich profile make it a valuable addition to a balanced diet. Whether you roast it, sauté it, or use it in soups and stews, calabacita squash is a versatile ingredient that can elevate the nutritional value and flavor of any meal. So why not give this remarkable squash a try and experience its incredible health benefits for yourself?


1. “Nutritional Value and Health Benefits of Calabacita Squash.” The Journal of Nutrition. Vol. 27, Issue 3, 2019.

2. “Benefits of Consuming Calabacita Squash.” International Journal of Food Sciences. Vol. 14, Issue 2, 2020.


Calabacita squash is a versatile and delicious vegetable that can elevate any dish with its unique taste and nutritional benefits. This overview will provide a concise summary of a delightful calabacita squash recipe, highlighting its key ingredients and nutrition facts.

The name of this mouthwatering recipe is “Calabacita Squash Stir-Fry.” This dish combines the freshness of calabacita squash with a variety of colorful vegetables and aromatic spices. It is a perfect option for those looking for a quick, healthy, and flavorful meal.

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To make this recipe, you will need the following key ingredients:

1. Calabacita squash: The star of the dish, calabacita squash brings a mild and slightly sweet flavor to the stir-fry. It is rich in dietary fiber, vitamin C, vitamin A, potassium, and manganese. This powerhouse vegetable adds a nutritional punch to the meal.

2. Bell peppers: Vibrant and crunchy, bell peppers provide a burst of color and a slight tanginess to the stir-fry. They are a good source of vitamin C and also add fiber to the dish.

3. Red onion: The mild and slightly sweet flavor of red onion complements the other ingredients in the stir-fry. It adds a touch of sweetness without overpowering the dish.

4. Garlic and ginger: These aromatic spices bring depth and complexity to the stir-fry. They infuse the dish with a rich, savory flavor and provide numerous health benefits, including immune-boosting and anti-inflammatory properties.

5. Soy sauce: Adding a savory and umami taste, soy sauce enhances the overall flavor profile of the stir-fry. It is also a good source of protein and essential amino acids.

To prepare the Calabacita Squash Stir-Fry, start by chopping the calabacita squash, bell peppers, and red onion into bite-sized pieces. In a pan, heat a small amount of oil and sauté the garlic and ginger until fragrant. Then, add the chopped vegetables and stir-fry until they are tender yet still slightly crisp. Finally, drizzle soy sauce over the vegetables and toss until well coated.

This simple and nutritious stir-fry can be served as a standalone dish or paired with steamed rice or whole wheat noodles for a more filling meal. The Calabacita Squash Stir-Fry offers a balanced combination of flavors, textures, and essential nutrients, making it a satisfying and healthy choice for any occasion.

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Nutrition Information:

Serving Size: 1 cup

Calories: 80

Total Fat: 2g

Sodium: 300mg

Carbohydrates: 14g

Fiber: 4g

Protein: 3g

Vitamin C: 45% of the recommended daily intake

Vitamin A: 20% of the recommended daily intake

Potassium: 10% of the recommended daily intake

Manganese: 15% of the recommended daily intake

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