Kabocha Squash Nutrition Facts

Calories, Carbs, and Health Benefits of Kabocha Squash

several kabocha squash
Keith Getter / Getty Images

Kabocha squash (pronounced kah-bow-cha) looks like a green pumpkin or buttercup squash. It has a thick green skin and orange flesh. It was developed from the buttercup squash and the most common species are Cucurbita maxima and Cucurbita moschata.

The flavor is similar to other winter squash, but it also resembles a sweet potato and is usually sweeter than butternut squash.

Many people say it tastes like pumpkin, but some varieties taste like potatoes. The skin is tough but edible. It is often peeled so you can cook it faster.

Nutrition Facts

Kabocha Squash Nutrition Facts
Serving Size 3/4 cup cooked (85g)
Per Serving% Daily Value*
Calories 3 
Calories from Fat 0 
Total Fat 0g0%
Saturated Fat 0g0%
Polyunsaturated Fat  0g 
Monounsaturated Fat  0g 
Cholesterol 0mg0%
Sodium 0mg0%
Carbohydrates 7g0%
Dietary Fiber 1g0%
Sugars 3g 
Protein 1g 
Vitamin A 70% · Vitamin C 15%
Calcium 2% · Iron 2%
*Based on a 2,000 calorie diet

Which nutritional figures you choose to use when checking kabocha squash nutrition depend on how you use the squash. If you are adding up the raw ingredients that go into a dish, you might use the raw figures. However, kabocha is cooked rather than eaten raw, so using the measurements and calories for the cooked squash will make sense for many uses.

Of course, the calorie count will change depending on how you prepare and serve your kabocha.

Adding butter, brown sugar, or syrup will add more calories to your dish.

Calories and Carbs in Kabocha Squash

If you want to use kabocha squash, you may wonder how many calories are in this Japanese winter squash. You will see confusing numbers for this quoted because the most reliable source doesn't specifically list kabocha squash.

Here is a close approximation.

The calorie content of kabocha squash isn't specifically listed in the United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. It's probably similar to other types of winter squash, such as butternut, buttercup, Hubbard, and acorn squash.

According to the database, one cup of baked winter squash cubes has 76 calories. It also has 18 grams carbohydrates and 5.7 grams fiber.

You may see figures that are a much lower quote. It could be that those sources picked the calorie count for raw cubes, which is about half at 39 calories per cup of raw cubes, 10 grams of carbohydrate and 1.7 grams of fiber.

Fats in Kabocha Squash

There are zero grams of fat in a single serving of kabocha squash. However, preparation method matters. If you roast the squash with butter or olive oil, your fat intake will increase.

Protein in Kabocha Squash

Kabocha squash is not a high protein food, but you will get a small boost of protein in a single serving. A one-cup serving provides about one gram of protein.

Micronutrients in Kabocha Squash

Kabocha squash is a good source of vitamin C. Eating foods with vitamin C (L-ascorbic acid) is important for good bone structure, cartilage, muscle, and blood vessels, it aids in the absorption of iron and promotes wound healing.

Kabocha squash also provides a substantial dose of vitamin A, a fat-soluble vitamin that your body needs for healthy skin and normal vision. A single serving of the squash provides 70 percent of your daily needs. 

Kabocha squash also provides iron, calcium, and some B vitamins. It also provides potassium that helps balance body fluids and blood pressure and magnesium, a vital dietary mineral.

Common Questions

Where can I buy kabocha squash?

You'll probably find kabocha squash in Asian or Japanese markets, but you may also find them at your farmers market or in some other markets if they are popular in your area.

 

What do I look for to buy the best kabocha squash?

Look for squash that has hard, thick skins, feel heavy for their size, and don't have any sign of mold or squishy spots.

How do I store kabocha squash?

When you get your kabocha squash home, keep it in a cool, dry place like a dark kitchen cabinet. It'll keep for about a month or so in storage, or you can put it in your refrigerator. 

Recipes and Preparation Tips

An easy way to prepare the squash is to wash the exterior with plain water then cut the squash in half. Preheat the oven to 350 or 400 F. Place the squash cut sides down and bake for about 30 minutes or until the flesh is soft enough to pierce with a fork. 

Serve the squash with salt, pepper, and a little butter or olive oil. If you have any leftovers, they should be kept refrigerated and eaten within three to four days.

Allergies and Interactions

Reports of winter squash allergies or interactions with kabocha squash are extremely rare, especially in published medical records. If you suspect that you have an allergy to kabocha squash, seek medical attention.

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Article Sources
  • The United States Department of Agriculture, National Nutrient Database for Standard Reference, Release 28. "Basic Report: 11644, Squash, winter, all varieties, cooked, baked, without salt."
  • The United States Department of Agriculture, National Nutrient Database for Standard Reference, Release 28. "Basic Report: 11643, Squash, winter, all varieties, raw."
  • Utah State University Cooperative Extension. "Winter Squash."