Amount of Potassium in Winter squash

Welcome to the nutritional potassium content in 22 different types of winter squash, ranging from 437.00 mg to 108.00 mg per 100g. The basic type of winter squash is Squash, winter, acorn, raw, where the amount of potassium in 100g is 347.00 mg. 347.00 mg of potassium per 100g, from Squash, winter, acorn, raw corresponds to 7% of the potassium RDA. For a typical serving size of 1.000 cup, cubes (or 140.00 g) the amount of Potassium is 485.8 mg. This corresponds to an RDA percentage of 10%.

The percentage of the recommended daily allowance (RDA) for potassium is based on a 4700 mg RDA level for a mature adult.

Top ten winter squash products high in potassium

Below is a summary list for the top ten winter squash items ranked by the amount or level of potassium in 100g.

1. Squash, winter, acorn, cooked, baked, without salt : 437.00mg (9%RDA)
2. Squash, winter, acorn, cooked, baked, with salt : 437.00mg (9%RDA)
3. Squash, winter, hubbard, baked, with salt : 358.00mg (8%RDA)
4. Squash, winter, hubbard, baked, without salt : 358.00mg (8%RDA)
5. Squash, winter, butternut, raw : 352.00mg (7%RDA)
6. Squash, winter, all varieties, raw : 350.00mg (7%RDA)
7. Squash, winter, acorn, raw : 347.00mg (7%RDA)
8. Squash, winter, hubbard, raw : 320.00mg (7%RDA)
9. Squash, winter, butternut, cooked, baked, without salt : 284.00mg (6%RDA)
10. Squash, winter, butternut, cooked, baked, with salt : 284.00mg (6%RDA)

Following on from the ten top winter squash items or products containing potassium we have a more comprehensive break down of Squash, winter, acorn, raw, and the highest item containing potassium which is Squash, winter, acorn, cooked, baked, without salt. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 22 types of winter squash.

At the bottom of the page is the full list for the 22 different types of winter squash based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the potassium content in winter squash.

Squash, winter, acorn, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Squash, winter, acorn, raw should be considered along with the potassium content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and potassium related nutrients are Energy, Sodium, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 40.00 kcal (2% RDA), the amount of Sodium is 3.00 mg, the amount of Protein is 0.80 g (1% RDA), the amount of Total Fat is 0.10 g and the amount of Carbohydrate is 10.42 g (8% RDA). The nutritional content and facts for 100g, which includes Energy, Sodium, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the potassium levels in winter squash.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Squash, winter, acorn, raw has a nutritional value score of 20.00 out of 100.Comparing the potassium content and the nutritional density in 100g for Squash, winter, acorn, raw; We class this as a medium to low potassium content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of potassium per 100 Calories

100 calories of squash, winter, acorn, raw is a serving size of 0 g, and the amount of Potassium is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Protein, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Sodium 0 mg (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the potassium RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup, cubes (or 140.00 g)

For the food Squash, winter, acorn, raw the typical serving size is 1.000 cup, cubes (or 140.00 g) which contains 485.8 mg of Potassium. The potassium percentage of the recommended daily value for this serving is 10 %.

To give 100% of the RDA, 10.0 servings of the typical serving size 1.000 cup, cubes (or 140.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 56 kcal, the Sodium content is 4.2 mg, the Protein content is 1.12 g, the Total Fat content is 0.14 g and the Carbohydrate content is 14.59 g. The percentages are shown below in the potassium chart, for the typical serving of potassium and the related and important nutritional values.

Macronutrients in Squash, winter, acorn, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup, cubes or 140.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.7 (kcal).The total calories from carbohydrate is 52.1 (kcal).

Milligrams of potassium in winter squash (per 100g)

This list of 22 types of winter squash, is brought to you by www.dietandfitnesstoday.com and ranges from Squash, winter, acorn, cooked, baked, without salt through to Squash, winter, spaghetti, raw where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in winter squash.

The list below gives the total potassium content in the 22 items from the general description 'winter squash' each of which show the potassium amount as well as Energy, Sodium, Protein, Total Fat and Carbohydrate. Below, is the top 22 food items shown in the potassium chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for winter squash based on our density score out of 100 (ranked by the amount of potassium per 100g) is shown in the below nutritional density chart.

The corresponding Calories for winter squash ranked by the amount of potassium per 100g is shown below in the winter squash calories chart.

RDA for potassium

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

Effect of Preparation and Storage on potassium

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of potassium from the 3 frozen items is in Squash, winter, butternut, frozen, unprepared where the potassium content is 212.00 mg per 100g. The total food items which are raw is 5 items. The highest amount of potassium from the 5 raw items is in Squash, winter, butternut, raw where the content is 352.00 mg per 100g. The number of food items which are cooked are 14 items. The highest amount of potassium from the 14 cooked items is in Squash, winter, acorn, cooked, baked, without salt where the amount is 437.00 mg per 100g. Comparing raw and cooked winter squash shows that cooking can change the levels of potassium by 85 mg in a 100g serving.

Average Content for winter squash

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of winter squash, based on the list below of 22 different items under the general description of winter squash, is 262.86 mg of potassium. This average value corresponds to 5.59 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 39.68 kcal, the average amount of Sodium is 91.59 mg, the average amount of Protein is 1.18 g, the average amount of Total Fat is 0.25 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Potassium is found in Squash, winter, acorn, cooked, boiled, mashed, without salt which in 100g contains 263.00 mg of Potassium. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Energy is 34.00 kcal, the amount of Sodium is 3.00 mg, the amount of Protein is 0.67 g, the amount of Total Fat is 0.08 g and the amount of Carbohydrate is 8.79 g.

Highest potassium Content per 100g

Using the list below for the 22 different winter squash nutrition entries in our database, the highest amount of potassium is found in Squash, winter, acorn, cooked, baked, without salt which contains 437.00 mg of potassium per 100g. The associated percentage of RDA is 9 %. For this 100g serving the Energy content is 56.00 kcal, the Sodium content is 4.00 mg, the Protein content is 1.12 g, the Total Fat content is 0.14 g, the Carbohydrate content is 14.58 g.

The lowest amount of potassium in 100g is in Squash, winter, spaghetti, raw which contains 108.00 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 31.00 kcal, the amount of Sodium is 17.00 mg, the amount of Protein is 0.64 g, the amount of Total Fat is 0.57 g, the amount of Carbohydrate is 6.91 g.

The difference between the highest and lowest values gives a potassium range of 329 mg per 100g. The range for the other nutrients are as follows; 25 kcal for Energy, 13 mg for Sodium, 0.48 g for Protein, 0.43 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Squash, winter, acorn, raw contains 347.00 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Squash, winter, acorn, cooked, baked, with salt which contains 895.85 mg in 1.000 cup, cubes (or 205.00 g). The percentage of the recommended daily value for this serving is 19 %. For this serving the Energy content is 114.8 kcal, the Sodium content is 492 mg, the Protein content is 2.3 g, the Total Fat content is 0.29 g and the Carbohydrate content is 29.89 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in potassium.

Winter squash List, potassium Content per 100g 1. Squash, winter, acorn, cooked, baked, without salt - Potassium   Nutritional Value : 20.00 / 100     food group - Vegetables and Vegetable Products   Potassium (%RDA) Energy (%RDA) Sodium (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   437.00 mg (9%) 56.00 kcal (3%) 4.00 mg (0%) 14.58 g (11%) 0.14 g (0%) 1.12 g (2%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    895.85 mg (19%) 114.8 kcal (6%) 8.2 mg (1%) 29.89 g (23%) 0.29 g (0%) 2.3 g (4%) 2. Squash, winter, acorn, cooked, baked, with salt - Potassium   Nutritional Value : 20.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   437.00 mg (9%) 56.00 kcal (3%) 240.00 mg (15%) 14.58 g (11%) 0.14 g (0%) 1.12 g (2%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    895.85 mg (19%) 114.8 kcal (6%) 492 mg (31%) 29.89 g (23%) 0.29 g (0%) 2.3 g (4%) 3. Squash, winter, hubbard, baked, with salt - Potassium   Nutritional Value : 30.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   358.00 mg (8%) 50.00 kcal (3%) 244.00 mg (15%) 10.81 g (8%) 0.62 g (1%) 2.48 g (4%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    733.9 mg (16%) 102.5 kcal (5%) 500.2 mg (31%) 22.16 g (17%) 1.27 g (2%) 5.08 g (9%) 4. Squash, winter, hubbard, baked, without salt - Potassium   Nutritional Value : 31.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   358.00 mg (8%) 50.00 kcal (3%) 8.00 mg (1%) 10.81 g (8%) 0.62 g (1%) 2.48 g (4%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    733.9 mg (16%) 102.5 kcal (5%) 16.4 mg (1%) 22.16 g (17%) 1.27 g (2%) 5.08 g (9%) 5. Squash, winter, butternut, raw - Potassium   Nutritional Value : 35.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   352.00 mg (7%) 45.00 kcal (2%) 4.00 mg (0%) 11.69 g (9%) 0.10 g (0%) 1.00 g (2%)   Typical Serving size of 1.000 cup and cubes (or 140.00g):    492.8 mg (10%) 63 kcal (3%) 5.6 mg (0%) 16.37 g (13%) 0.14 g (0%) 1.4 g (3%) 6. Squash, winter, all varieties, raw - Potassium   Nutritional Value : 25.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   350.00 mg (7%) 34.00 kcal (2%) 4.00 mg (0%) 8.59 g (7%) 0.13 g (0%) 0.95 g (2%)   Typical Serving size of 1.000 cup and cubes (or 116.00g):    406 mg (9%) 39.44 kcal (2%) 4.64 mg (0%) 9.96 g (8%) 0.15 g (0%) 1.1 g (2%) 7. Squash, winter, acorn, raw - Potassium   Nutritional Value : 20.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   347.00 mg (7%) 40.00 kcal (2%) 3.00 mg (0%) 10.42 g (8%) 0.10 g (0%) 0.80 g (1%)   Typical Serving size of 1.000 cup and cubes (or 140.00g):    485.8 mg (10%) 56 kcal (3%) 4.2 mg (0%) 14.59 g (11%) 0.14 g (0%) 1.12 g (2%)   Other serving sizes 1.000 squash (4 inch dia) (or 431.00g):   1495.57 mg (32%) 172.4 kcal (9%) 12.93 mg (1%) 44.91 g (35%) 0.43 g (1%) 3.45 g (6%) 8. Squash, winter, hubbard, raw - Potassium   Nutritional Value : 25.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   320.00 mg (7%) 40.00 kcal (2%) 7.00 mg (0%) 8.70 g (7%) 0.50 g (1%) 2.00 g (4%)   Typical Serving size of 1.000 cup and cubes (or 116.00g):    371.2 mg (8%) 46.4 kcal (2%) 8.12 mg (1%) 10.09 g (8%) 0.58 g (1%) 2.32 g (4%) 9. Squash, winter, butternut, cooked, baked, without salt - Potassium   Nutritional Value : 36.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   284.00 mg (6%) 40.00 kcal (2%) 4.00 mg (0%) 10.49 g (8%) 0.09 g (0%) 0.90 g (2%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    582.2 mg (12%) 82 kcal (4%) 8.2 mg (1%) 21.5 g (17%) 0.18 g (0%) 1.85 g (3%) 10. Squash, winter, butternut, cooked, baked, with salt - Potassium   Nutritional Value : 36.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   284.00 mg (6%) 40.00 kcal (2%) 240.00 mg (15%) 10.49 g (8%) 0.09 g (0%) 0.90 g (2%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    582.2 mg (12%) 82 kcal (4%) 492 mg (31%) 21.5 g (17%) 0.18 g (0%) 1.85 g (3%) 11. Squash, winter, acorn, cooked, boiled, mashed, without salt - Potassium   Nutritional Value : 21.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   263.00 mg (6%) 34.00 kcal (2%) 3.00 mg (0%) 8.79 g (7%) 0.08 g (0%) 0.67 g (1%)   Typical Serving size of 1.000 cup and mashed (or 245.00g):    644.35 mg (14%) 83.3 kcal (4%) 7.35 mg (0%) 21.54 g (17%) 0.2 g (0%) 1.64 g (3%) 12. Squash, winter, acorn, cooked, boiled, mashed, with salt - Potassium   Nutritional Value : 19.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   263.00 mg (6%) 34.00 kcal (2%) 239.00 mg (15%) 8.79 g (7%) 0.08 g (0%) 0.67 g (1%)   Typical Serving size of 1.000 cup and mashed (or 245.00g):    644.35 mg (14%) 83.3 kcal (4%) 585.55 mg (37%) 21.54 g (17%) 0.2 g (0%) 1.64 g (3%) 13. Squash, winter, all varieties, cooked, baked, without salt - Potassium   Nutritional Value : 34.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   241.00 mg (5%) 37.00 kcal (2%) 1.00 mg (0%) 8.85 g (7%) 0.35 g (1%) 0.89 g (2%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    494.05 mg (11%) 75.85 kcal (4%) 2.05 mg (0%) 18.14 g (14%) 0.72 g (1%) 1.82 g (3%) 14. Squash, winter, all varieties, cooked, baked, with salt - Potassium   Nutritional Value : 32.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   241.00 mg (5%) 37.00 kcal (2%) 237.00 mg (15%) 8.85 g (7%) 0.35 g (1%) 0.89 g (2%)   Typical Serving size of 1.000 cup and cubes (or 205.00g):    494.05 mg (11%) 75.85 kcal (4%) 485.85 mg (30%) 18.14 g (14%) 0.72 g (1%) 1.82 g (3%) 15. Squash, winter, hubbard, cooked, boiled, mashed, without salt - Potassium   Nutritional Value : 35.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   214.00 mg (5%) 30.00 kcal (2%) 5.00 mg (0%) 6.46 g (5%) 0.37 g (1%) 1.48 g (3%)   Typical Serving size of 1.000 cup and mashed (or 236.00g):    505.04 mg (11%) 70.8 kcal (4%) 11.8 mg (1%) 15.25 g (12%) 0.87 g (1%) 3.49 g (6%) 16. Squash, winter, hubbard, cooked, boiled, mashed, with salt - Potassium   Nutritional Value : 34.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   214.00 mg (5%) 30.00 kcal (2%) 241.00 mg (15%) 6.46 g (5%) 0.37 g (1%) 1.48 g (3%)   Typical Serving size of 1.000 cup and mashed (or 236.00g):    505.04 mg (11%) 70.8 kcal (4%) 568.76 mg (36%) 15.25 g (12%) 0.87 g (1%) 3.49 g (6%) 17. Squash, winter, butternut, frozen, unprepared - Potassium   Nutritional Value : 27.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   212.00 mg (5%) 57.00 kcal (3%) 2.00 mg (0%) 14.41 g (11%) 0.10 g (0%) 1.76 g (3%)   Typical Serving size of 0.330 package (12 oz) (or 113.00g):    239.56 mg (5%) 64.41 kcal (3%) 2.26 mg (0%) 16.28 g (13%) 0.11 g (0%) 1.99 g (4%)   Other serving sizes 1.000 package (12 oz) (or 340.00g):   720.8 mg (15%) 193.8 kcal (10%) 6.8 mg (0%) 48.99 g (38%) 0.34 g (1%) 5.98 g (11%)   Other serving sizes 1.000 package (4 lb) (or 1814.00g):   3845.68 mg (82%) 1033.98 kcal (52%) 36.28 mg (2%) 261.4 g (201%) 1.81 g (3%) 31.93 g (57%) 18. Squash, winter, butternut, frozen, cooked, boiled, without salt - Potassium   Nutritional Value : 21.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   133.00 mg (3%) 39.00 kcal (2%) 2.00 mg (0%) 10.05 g (8%) 0.07 g (0%) 1.23 g (2%)   Typical Serving size of 1.000 cup and mashed (or 240.00g):    319.2 mg (7%) 93.6 kcal (5%) 4.8 mg (0%) 24.12 g (19%) 0.17 g (0%) 2.95 g (5%) 19. Squash, winter, butternut, frozen, cooked, boiled, with salt - Potassium   Nutritional Value : 21.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   133.00 mg (3%) 39.00 kcal (2%) 238.00 mg (15%) 10.04 g (8%) 0.07 g (0%) 1.23 g (2%)   Typical Serving size of 1.000 cup and mashed (or 240.00g):    319.2 mg (7%) 93.6 kcal (5%) 571.2 mg (36%) 24.1 g (19%) 0.17 g (0%) 2.95 g (5%) 20. Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt - Potassium   Nutritional Value : 17.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   117.00 mg (2%) 27.00 kcal (1%) 254.00 mg (16%) 6.46 g (5%) 0.26 g (0%) 0.66 g (1%)   Typical Serving size of 1.000 cup (or 155.00g):    181.35 mg (4%) 41.85 kcal (2%) 393.7 mg (25%) 10.01 g (8%) 0.4 g (1%) 1.02 g (2%) 21. Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt - Potassium   Nutritional Value : 18.00 / 100     food group - Vegetables and Vegetable Products   Potassium Energy Sodium Carbohydrate Total Fat Protein   Profile for a 100g serving :   117.00 mg (2%) 27.00 kcal (1%) 18.00 mg (1%) 6.46 g (5%) 0.26 g (0%) 0.66 g (1%)   Typical Serving size of 1.000 cup (or 155.00g):    181.35 mg (4%) 41.85 kcal (2%) 27.9 mg (2%) 10.01 g (8%) 0.4 g (1%) 1.02 g (2%)

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