Mashed Winter Squash

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  • Category: Side
  • Recipe tags: Side
  • Author: Healthy Food Now

  • Number of servings: 8
  • Calories: 70


Seasonal squash instead of the potatoes makes a colorful, healthy addition to any table, during the holidays or otherwise.

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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

Calories 70 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 215mg 9%
Total Carbohydrates 17g 6%
Dietary Fiber 3g 11%
Sugars 5g
Protein 2g 4%
Vitamin A 2418IU 48% Vitamin C 19mg 32%
Calcium 61mg 6% Iron 2mg 9%
Vitamin E 1mg 2% Vitamin K 22µg 28%
Thiamin 0mg 4% Riboflavin 0mg 5%
Vitamin D 0IU 0% Niacin 1mg 4%
Vitamin B6 0mg 14% Vitamin B12 0µg 0%
Pantothenic acid 0mg 3% Folate 56µg 14%
Phosphorus 42mg 4% Magnesium 29mg 7%
Zinc 0mg Selenium 1µg
Copper 0mg Manganese 0mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Full Breakdown

% Daily Value *
Water 196g
Energy 70kcal
Energy 293kJ
Protein 2g 4%
Ash 2g
Carbohydrate, by difference 17g 6%
Fiber, total dietary 3g 11%
Sugars, total 5g
Calcium, Ca 61mg 6%
Iron, Fe 2mg 9%
Magnesium, Mg 29mg 7%
Phosphorus, P 42mg 4%
Potassium, K 479mg 14%
Sodium, Na 215mg 9%
Selenium, Se 1µg
Vitamin C, total ascorbic acid 19mg 32%
Niacin 1mg 4%
Folate, total 56µg
Folate, food 56µg 14%
Folate, DFE 56µg
Choline, total 16mg
Vitamin A, RAE 114µg
Carotene, beta 1375µg
Vitamin A, IU 2418IU 48%
Lutein + zeaxanthin 889µg
Vitamin E (alpha-tocopherol) 1mg 2%
Vitamin K (phylloquinone) 22µg 28%
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