Squash, summer, scallop
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
23
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 20 (85.7%) |
| Protein | 6.2 (26.8%) |
| Fat | 2.3 (10.0%) |
| Total | 23 (100%) |
Serving: 1 cup slices [130g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 122 (94.2%) |
| Carbohydrate | 5.0 (3.8%) |
| Protein | 1.6 (1.2%) |
| Ash | 0.8 (0.6%) |
| Fat | 0.3 (0.2%) |
| Total | 130 (100%) |
Serving: 1 cup slices [130g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from damage
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Contains vitamin A which is important for vision health and immune function
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Good source of fiber which aids digestion and heart health
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Low in calories at only 17 calories per cup making it a good choice for weight management
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Contains phytonutrients like carotenoids that may help prevent chronic diseases
Risks
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High in carbohydrates. One cup of raw summer squash contains about 5 grams of carbs
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May cause allergic reactions in some individuals. People with pollen or latex allergies may experience reactions to summer squash
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Contains oxalates. High oxalate intake over long periods of time may increase risk of kidney stones in susceptible individuals
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Pesticide residues possible. Choose organic varieties when possible to avoid pesticide residues
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May cause digestive issues in some. The fiber content could potentially cause gas, bloating or diarrhea in individuals sensitive to high-fiber foods
Additional Information
Squash, summer, scallop, raw, is a versatile and nutritious vegetable that offers a range of health benefits. With its unique shape and delicate flavor, summer scallop squash is a popular choice for many dishes. Let's explore its nutritional benefits and potential risks.
Nutritional Benefits:
1. Low in Calories: Summer scallop squash is a low-calorie vegetable, making it an excellent choice for those aiming to maintain or lose weight. With only about 20 calories per 100 grams, it can be enjoyed abundantly without worrying about excessive calorie intake.
2. High in Fiber: This squash variety is rich in dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Adequate fiber intake promotes regular bowel movements, prevents constipation, and may contribute to weight management by promoting a feeling of fullness.
3. Vitamins and Minerals: Summer scallop squash is a good source of essential vitamins and minerals. It contains significant amounts of vitamin C, which supports immune function and acts as an antioxidant to protect against cellular damage. Additionally, it provides vitamin A, which is vital for healthy vision, and minerals like potassium, magnesium, and manganese.
4. Antioxidant Properties: The vibrant yellow color of summer scallop squash indicates the presence of antioxidants, including carotenoids like lutein and zeaxanthin. These antioxidants help protect the eyes from age-related macular degeneration and support overall eye health.
5. Hydration: With a high water content of approximately 95%, summer scallop squash helps keep you hydrated. Staying adequately hydrated is essential for various bodily functions, including temperature regulation, digestion, and nutrient transportation.
Potential Risks:
1. Allergies: While allergies to squash are relatively rare, some individuals may experience allergic reactions. Symptoms may include itching, hives, swelling, or difficulty breathing. If you suspect an allergy, it is advisable to consult a healthcare professional.
2. Digestive Issues: Although summer scallop squash is generally well-tolerated, some individuals may experience digestive issues such as bloating, gas, or stomach discomfort. This can be due to its high fiber content, which may cause gastrointestinal distress in sensitive individuals. Gradually increasing fiber intake and drinking plenty of water can help alleviate these symptoms.
3. Pesticide Residues: Like any other produce, summer scallop squash may contain pesticide residues. To minimize exposure, it is recommended to choose organic varieties whenever possible or thoroughly wash and peel conventionally grown squash.
In conclusion, summer scallop squash, when consumed raw, offers numerous nutritional benefits. It is low in calories, high in fiber, packed with essential vitamins and minerals, and possesses antioxidant properties. Including this versatile vegetable in your diet can contribute to overall health and well-being. However, individuals with allergies or sensitive digestive systems should exercise caution. As always, it is advisable to consult a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs and potential risks.