🧪 Nutrition Facts
- Calories 30.0
- Total Fat 2.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 70.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 2.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 1.0 g
- Vitamin A 2000.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 6.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Squash Salad is a very low-calorie food at 30.0 calories per serving (1 Serving (28.0g)), making it a smart choice for calorie-conscious diets. The majority of its calories come from fat (2.0g, 60% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Zucchini, Tomato Paste, Carrots, Onions, Soybean Oil, Citric Acid, Salt, Garlic, Parsley, Black Pepper.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Squash Salad. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Squash Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Squash Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30.0 kcal | 1.5% |
| Total Fat | 2.0 g | 3% |
| Sodium | 70.0 mg | 3% |
| Total Carbohydrate | 2.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 1.0 g | 2% |
| Vitamin A | 2000.0 IU | 40% ✅ |
| Vitamin C | 6.0 mg | 7% |
| Iron | 0.4 mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Squash Salad accounts for 1.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 60% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 30.0 calories in Squash Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 2.3 min |
| Walking: 17 minutes per mile | 5.2 min |
| Cycling (Low Intensity) | 3.3 min |
| HIIT | 2.8 min |
| Walking: 20 minutes per mile | 6.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Squash Salad
Is Squash Salad good for weight loss?
Squash salad is excellent for weight loss because it's very low in calories at only 30 per serving, while providing fiber and nutrients that help keep you satisfied. The minimal fat and carbohydrates make it an easy addition to a calorie-controlled diet without sacrificing nutrition.
Is Squash Salad a good snack for kids?
Kids may enjoy this as a side dish since it contains familiar vegetables like zucchini, carrots, and tomato, though the stronger flavors from garlic and parsley might not appeal to all children. Mixing it with milder foods or pairing it alongside kid-approved proteins could help.
What diets does Squash Salad suit?
This salad works well for most dietary approaches including keto (low carb), paleo, vegan, vegetarian, and Mediterranean diets. It's naturally whole-food based with no processed ingredients, making it flexible across different eating styles.
What does Squash Salad pair well with for a balanced meal?
Pair squash salad with grilled chicken, fish, or lean beef to round out the meal with protein, or serve alongside whole grains like quinoa or brown rice for added carbohydrates and satiety. Adding nuts, seeds, or a cheese component would increase the fat content for better nutrient absorption.
How does Squash Salad fit into a balanced diet?
Squash salad contributes vegetables and fiber to your daily intake, supporting digestive health and nutrient density without excess calories. However, it's relatively low in protein and fat, so it works best as a side dish rather than a complete meal on its own.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
