Yellow crookneck squash is a vibrant, summer vegetable known for its distinctive curved neck and bright yellow skin. It’s a member of the squash family and is commonly used in salads, stir-fries, soups, and casseroles. Besides its culinary versatility, yellow crookneck squash offers an impressive nutritional profile that supports a healthy diet. This topic will explore the nutritional value of yellow crookneck squash, its health benefits, and how you can easily include it in your meals.
What Is Yellow Crookneck Squash?
Yellow crookneck squash is a type of summer squash characterized by its smooth to slightly bumpy yellow skin and curved neck. It has a mild, buttery flavor and soft texture when cooked. Often harvested while young and tender, it’s a popular vegetable in many kitchens due to its quick cooking time and nutritional value.
Calories in Yellow Crookneck Squash per 100g
One of the most appealing aspects of yellow crookneck squash is its low-calorie content.
- There are approximately 18 calories in 100 grams of raw yellow crookneck squash.
This makes it an excellent choice for people who are watching their weight or trying to reduce calorie intake while still feeling full and satisfied.
Carbohydrates in Yellow Crookneck Squash
Yellow crookneck squash contains a small amount of carbohydrates, primarily from natural sugars and fiber.
- Per 100 grams, yellow crookneck squash has about 3.8 grams of carbohydrates.
Its low carbohydrate content makes it a perfect addition to low-carb and diabetic-friendly diets.
Dietary Fiber
Fiber is essential for digestive health, and yellow crookneck squash provides a modest amount.
- Each 100 grams of yellow crookneck squash contains around 1.1 grams of fiber.
Although not extremely high in fiber, when combined with other vegetables, it contributes to regular bowel movements and promotes digestive comfort.
Protein Content
While not a significant source of protein, yellow crookneck squash does offer small amounts of this essential nutrient.
- There are about 1.2 grams of protein in every 100 grams of yellow crookneck squash.
Adding squash to your meals can enhance your overall protein intake, especially when paired with legumes, lean meats, or dairy products.
Fat Content
Yellow crookneck squash is virtually fat-free.
- It contains only around 0.2 grams of fat per 100 grams.
This makes it ideal for low-fat diets and heart-healthy meal plans.
Vitamins in Yellow Crookneck Squash
Vitamin C
One of the standout nutrients in yellow crookneck squash is vitamin C.
- There are approximately 17 milligrams of vitamin C per 100 grams.
Vitamin C plays a key role in supporting the immune system, promoting healthy skin, and fighting oxidative stress.
Vitamin A
Yellow crookneck squash is also a good source of vitamin A, mainly in the form of beta-carotene.
- Each 100 grams provides around 200 IU of vitamin A.
Vitamin A is essential for vision, skin health, and a strong immune system.
B Vitamins
Yellow crookneck squash contains several B vitamins, including B6, folate, and riboflavin.
- Folate content is about 23 micrograms per 100 grams.
These vitamins help convert food into energy and support brain function and cell metabolism.
Minerals in Yellow Crookneck Squash
Potassium
Potassium helps maintain fluid balance, muscle function, and heart health.
- There are approximately 262 milligrams of potassium per 100 grams of yellow crookneck squash.
This makes it an excellent choice for maintaining healthy blood pressure levels.
Magnesium
Magnesium is important for muscle function and energy production.
- Yellow crookneck squash provides around 24 milligrams of magnesium per 100 grams.
Calcium
Although not extremely high, calcium content in yellow crookneck squash contributes to bone health.
- It contains about 19 milligrams of calcium per 100 grams.
Iron
Iron is crucial for red blood cell production and oxygen transportation.
- Yellow crookneck squash has around 0.4 milligrams of iron per 100 grams.
While small, it can complement other iron-rich foods in your diet.
Antioxidants in Yellow Crookneck Squash
Yellow crookneck squash is rich in antioxidants like beta-carotene, lutein, and zeaxanthin. These compounds help protect cells from oxidative damage, support eye health, and reduce inflammation. The antioxidants present make yellow crookneck squash not just a delicious vegetable, but also a contributor to long-term wellness.
Health Benefits of Yellow Crookneck Squash
1. Supports Weight Management
With only 18 calories per 100 grams, yellow crookneck squash is an excellent addition to weight-loss diets. Its water and fiber content help you feel full without adding excess calories.
2. Boosts Immunity
The high vitamin C content strengthens the immune system and helps the body resist infections and illnesses.
3. Promotes Heart Health
Low in fat and rich in potassium, yellow crookneck squash supports heart health by helping control blood pressure and reducing the risk of cardiovascular issues.
4. Supports Healthy Digestion
Its moderate fiber content promotes digestive health, supports regular bowel movements, and can help prevent constipation.
5. Good for Skin and Eyes
The beta-carotene and vitamin A found in yellow crookneck squash help protect the skin from damage and support clear, healthy vision.
6. Lowers Inflammation
Thanks to its antioxidants, yellow crookneck squash helps fight inflammation and reduces the risk of chronic diseases such as arthritis and heart disease.
How to Add Yellow Crookneck Squash to Your Diet
1. Grilled Yellow Crookneck Squash
Slice and brush with olive oil, season with salt and pepper, and grill until tender for a simple and delicious side dish.
2. Sautéed Squash
Sauté yellow crookneck squash with onions, garlic, and herbs for a quick and healthy dish that pairs well with grilled meats or pasta.
3. Squash Stir-Fry
Add chopped squash to stir-fried vegetables and lean proteins for a nutritious and colorful meal.
4. Roasted Squash
Roasting squash brings out its natural sweetness. Toss slices with olive oil, salt, pepper, and herbs, then roast until golden brown.
5. Squash Casserole
Combine squash with cheese, breadcrumbs, and spices for a comforting baked casserole that the whole family will love.
6. Fresh in Salads
Thinly slice raw squash and mix with fresh greens, tomatoes, and vinaigrette for a crunchy, refreshing salad.
Cooking Tips for Yellow Crookneck Squash
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Use young, tender squash for the best flavor and texture.
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Do not overcook; squash cooks quickly and can become mushy if cooked too long.
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Combine with herbs like basil, parsley, and thyme for enhanced flavor.
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Store in the refrigerator and use within a few days for maximum freshness.
The nutritional value of yellow crookneck squash makes it a powerhouse addition to any healthy diet. With only 18 calories per 100 grams, it is low in fat and carbohydrates but rich in vitamins, minerals, and antioxidants. Its potassium, vitamin C, vitamin A, and moderate fiber content contribute to heart health, immune support, digestive wellness, and healthy skin and eyes.
Whether grilled, sautéed, roasted, or eaten raw, yellow crookneck squash is versatile and easy to prepare. It is a perfect choice for anyone looking to maintain a balanced, nutritious diet without adding excess calories. By incorporating yellow crookneck squash into your meals, you can enjoy delicious flavors while supporting your overall health.