Welcome to the nutritional potassium content in 22 different types of winter squash, ranging from 437 to 108 mg per 100g. The basic amount from the general description of winter squash is Squash, winter, acorn, raw which in 100g contains 347 mg of potassium.

As a source of potassium, this corresponds to 7 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Sodium is 3 mg, the amount of Calories is 40 kcal (2% RDA), the amount of Protein is 0.8 g (1% RDA), the amount of Fat is 0.1 g and the amount of Carbohydrate is 10.42 g (8% RDA).

The potassium amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

potassium and nutrition facts in winter squash per 100g

For the food Squash, winter, acorn, raw the typical serving size is 1 cup, cubes (or 140 g) which contains 485.8 mg of Potassium. The precentage of the recommended daily value for this serving is 10 %. In terms of the gram weight and total content for this serving the Sodium content is 4.2 mg, the Calories content is 56 kcal, the Protein content is 1.12 g, the Fat content is 0.14 g and the Carbohydrate content is 14.59 g. potassium and nutritional content in winter squash

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.7 (kcal).The number of calories from Fat is 1.2 (kcal).The total calories from carbohydrate is 52.1 (kcal).

This list of 22 types of winter squash, is brought to you by www.dietandfitnesstoday.com and ranges from Squash, winter, acorn, cooked, baked, with 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.

Potassium Levels

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 Sodium, Calories, Protein, Fat and Carbohydrate. The top 22 food items are shown in the graph below, to give 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.

winter squash potassium per 100g

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.

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 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 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, with salt where the amount is 437 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 Sodium is 91.59 mg, the average amount of Calories is 39.68 kcal, the average amount of Protein is 1.18 g, the average amount of Fat is 0.25 g and the average amount of Carbohydrate is 9.71 g.

Median Amount

The median value of Potassium is found in Squash, winter, acorn, cooked, boiled, mashed, with salt which in 100g contains 263 mg of Potassium. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Sodium is 239 mg, the amount of Calories is 34 kcal, the amount of Protein is 0.67 g, the amount of 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, with salt which contains 437 mg of potassium per 100g. The associated percentage of RDA is 9 %. For this 100g serving the Sodium content is 240 mg, the Calories content is 56 kcal, the Protein content is 1.12 g, the Fat content is 0.14 g, the Carbohydrate content is 14.58 g.

The lowest amount of potassium is in Squash, winter, spaghetti, raw which in 100g contains 108 mg of potassium. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Sodium is 17 mg, the amount of Calories is 31 kcal, the amount of Protein is 0.64 g, the amount of 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; 223 mg for Sodium, 25 kcal for Calories, 0.48 g for Protein, 0.43 g for Fat, 7.67 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 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, without salt which contains 895.85 mg in 1 cup, cubes (or 205 g). The precentage of the recommended daily value for this serving is 19 %. For this serving the Sodium content is 8.2 mg, the Calories content is 114.8 kcal, the Protein content is 2.3 g, the 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, with salt - Potassium
  Potassium (%RDA)Sodium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  437 mg (9%)240 mg (15%)56 kcal (3%)14.58 g (11%)0.14 g (0%)1.12 g (2%)
  Typical Serving size of 1 cup and cubes (or 205g):
   895.85 mg (19%) 492 mg (31%) 114.8 kcal (6%) 29.89 g (23%) 0.29 g (0%) 2.3 g (4%)
2. Squash, winter, acorn, cooked, baked, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  437 mg (9%)4 mg (0%)56 kcal (3%)14.58 g (11%)0.14 g (0%)1.12 g (2%)
  Typical Serving size of 1 cup and cubes (or 205g):
   895.85 mg (19%) 8.2 mg (1%) 114.8 kcal (6%) 29.89 g (23%) 0.29 g (0%) 2.3 g (4%)
3. Squash, winter, hubbard, baked, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  358 mg (8%)244 mg (15%)50 kcal (3%)10.81 g (8%)0.62 g (1%)2.48 g (4%)
  Typical Serving size of 1 cup and cubes (or 205g):
   733.9 mg (16%) 500.2 mg (31%) 102.5 kcal (5%) 22.16 g (17%) 1.27 g (2%) 5.08 g (9%)
4. Squash, winter, hubbard, baked, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  358 mg (8%)8 mg (1%)50 kcal (3%)10.81 g (8%)0.62 g (1%)2.48 g (4%)
  Typical Serving size of 1 cup and cubes (or 205g):
   733.9 mg (16%) 16.4 mg (1%) 102.5 kcal (5%) 22.16 g (17%) 1.27 g (2%) 5.08 g (9%)
5. Squash, winter, butternut, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  352 mg (7%)4 mg (0%)45 kcal (2%)11.69 g (9%)0.1 g (0%)1 g (2%)
  Typical Serving size of 1 cup and cubes (or 140g):
   492.8 mg (10%) 5.6 mg (0%) 63 kcal (3%) 16.37 g (13%) 0.14 g (0%) 1.4 g (3%)
6. Squash, winter, all varieties, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  350 mg (7%)4 mg (0%)34 kcal (2%)8.59 g (7%)0.13 g (0%)0.95 g (2%)
  Typical Serving size of 1 cup and cubes (or 116g):
   406 mg (9%) 4.64 mg (0%) 39.44 kcal (2%) 9.96 g (8%) 0.15 g (0%) 1.1 g (2%)
7. Squash, winter, acorn, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  347 mg (7%)3 mg (0%)40 kcal (2%)10.42 g (8%)0.1 g (0%)0.8 g (1%)
  Typical Serving size of 1 cup and cubes (or 140g):
   485.8 mg (10%) 4.2 mg (0%) 56 kcal (3%) 14.59 g (11%) 0.14 g (0%) 1.12 g (2%)
  Other serving sizes 1 squash (4 inch dia) (or 431g):
  1495.57 mg (32%) 12.93 mg (1%) 172.4 kcal (9%) 44.91 g (35%) 0.43 g (1%) 3.45 g (6%)
8. Squash, winter, hubbard, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  320 mg (7%)7 mg (0%)40 kcal (2%)8.7 g (7%)0.5 g (1%)2 g (4%)
  Typical Serving size of 1 cup and cubes (or 116g):
   371.2 mg (8%) 8.12 mg (1%) 46.4 kcal (2%) 10.09 g (8%) 0.58 g (1%) 2.32 g (4%)
9. Squash, winter, butternut, cooked, baked, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  284 mg (6%)4 mg (0%)40 kcal (2%)10.49 g (8%)0.09 g (0%)0.9 g (2%)
  Typical Serving size of 1 cup and cubes (or 205g):
   582.2 mg (12%) 8.2 mg (1%) 82 kcal (4%) 21.5 g (17%) 0.18 g (0%) 1.85 g (3%)
10. Squash, winter, butternut, cooked, baked, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  284 mg (6%)240 mg (15%)40 kcal (2%)10.49 g (8%)0.09 g (0%)0.9 g (2%)
  Typical Serving size of 1 cup and cubes (or 205g):
   582.2 mg (12%) 492 mg (31%) 82 kcal (4%) 21.5 g (17%) 0.18 g (0%) 1.85 g (3%)
11. Squash, winter, acorn, cooked, boiled, mashed, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  263 mg (6%)239 mg (15%)34 kcal (2%)8.79 g (7%)0.08 g (0%)0.67 g (1%)
  Typical Serving size of 1 cup and mashed (or 245g):
   644.35 mg (14%) 585.55 mg (37%) 83.3 kcal (4%) 21.54 g (17%) 0.2 g (0%) 1.64 g (3%)
12. Squash, winter, acorn, cooked, boiled, mashed, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  263 mg (6%)3 mg (0%)34 kcal (2%)8.79 g (7%)0.08 g (0%)0.67 g (1%)
  Typical Serving size of 1 cup and mashed (or 245g):
   644.35 mg (14%) 7.35 mg (0%) 83.3 kcal (4%) 21.54 g (17%) 0.2 g (0%) 1.64 g (3%)
13. Squash, winter, all varieties, cooked, baked, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  241 mg (5%)1 mg (0%)37 kcal (2%)8.85 g (7%)0.35 g (1%)0.89 g (2%)
  Typical Serving size of 1 cup and cubes (or 205g):
   494.05 mg (11%) 2.05 mg (0%) 75.85 kcal (4%) 18.14 g (14%) 0.72 g (1%) 1.82 g (3%)
14. Squash, winter, all varieties, cooked, baked, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  241 mg (5%)237 mg (15%)37 kcal (2%)8.85 g (7%)0.35 g (1%)0.89 g (2%)
  Typical Serving size of 1 cup and cubes (or 205g):
   494.05 mg (11%) 485.85 mg (30%) 75.85 kcal (4%) 18.14 g (14%) 0.72 g (1%) 1.82 g (3%)
15. Squash, winter, hubbard, cooked, boiled, mashed, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  214 mg (5%)241 mg (15%)30 kcal (2%)6.46 g (5%)0.37 g (1%)1.48 g (3%)
  Typical Serving size of 1 cup and mashed (or 236g):
   505.04 mg (11%) 568.76 mg (36%) 70.8 kcal (4%) 15.25 g (12%) 0.87 g (1%) 3.49 g (6%)
16. Squash, winter, hubbard, cooked, boiled, mashed, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  214 mg (5%)5 mg (0%)30 kcal (2%)6.46 g (5%)0.37 g (1%)1.48 g (3%)
  Typical Serving size of 1 cup and mashed (or 236g):
   505.04 mg (11%) 11.8 mg (1%) 70.8 kcal (4%) 15.25 g (12%) 0.87 g (1%) 3.49 g (6%)
17. Squash, winter, butternut, frozen, unprepared - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  212 mg (5%)2 mg (0%)57 kcal (3%)14.41 g (11%)0.1 g (0%)1.76 g (3%)
  Typical Serving size of 1 package (12 oz) (or 340g):
   720.8 mg (15%) 6.8 mg (0%) 193.8 kcal (10%) 48.99 g (38%) 0.34 g (1%) 5.98 g (11%)
  Other serving sizes 1 package (4 lb) (or 1814g):
  3845.68 mg (82%) 36.28 mg (2%) 1033.98 kcal (52%) 261.4 g (201%) 1.81 g (3%) 31.93 g (57%)
18. Squash, winter, butternut, frozen, cooked, boiled, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  133 mg (3%)2 mg (0%)39 kcal (2%)10.05 g (8%)0.07 g (0%)1.23 g (2%)
  Typical Serving size of 1 cup and mashed (or 240g):
   319.2 mg (7%) 4.8 mg (0%) 93.6 kcal (5%) 24.12 g (19%) 0.17 g (0%) 2.95 g (5%)
19. Squash, winter, butternut, frozen, cooked, boiled, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  133 mg (3%)238 mg (15%)39 kcal (2%)10.04 g (8%)0.07 g (0%)1.23 g (2%)
  Typical Serving size of 1 cup and mashed (or 240g):
   319.2 mg (7%) 571.2 mg (36%) 93.6 kcal (5%) 24.1 g (19%) 0.17 g (0%) 2.95 g (5%)
20. Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  117 mg (2%)254 mg (16%)27 kcal (1%)6.46 g (5%)0.26 g (0%)0.66 g (1%)
  Typical Serving size of 1 cup (or 155g):
   181.35 mg (4%) 393.7 mg (25%) 41.85 kcal (2%) 10.01 g (8%) 0.4 g (1%) 1.02 g (2%)
21. Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  117 mg (2%)18 mg (1%)27 kcal (1%)6.46 g (5%)0.26 g (0%)0.66 g (1%)
  Typical Serving size of 1 cup (or 155g):
   181.35 mg (4%) 27.9 mg (2%) 41.85 kcal (2%) 10.01 g (8%) 0.4 g (1%) 1.02 g (2%)






potassium and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats