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Roasted Cretan squash Calories
Source of fiber and beta-carotene
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted Cretan squash (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 15.8 g of carbs, 1.8 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 645 µg of Vitamin A covers 72% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
Roasted Cretan squash Nutrition Facts
Selected: 1 serving (medium) · 150 g
68
KCAL / 150G
Carbs
15.8g
· 6% DV
Protein
1.8g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 10% · Fat 6%
Roasted Cretan squash nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Roasted Cretan squash?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 68 kcal |
| 1 slice (thin) | 55 g | 25 kcal |
| 1 piece (small) | 80 g | 36 kcal |
| 1 slice (thick) | 90 g | 41 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (medium) | 120 g | 54 kcal |
| 1 cup (diced) | 160 g | 72 kcal |
| 1 piece (large) | 180 g | 81 kcal |
| 1 cup (chopped) | 205 g | 92 kcal |
| 1 serving (large) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Roasted Cretan squash
How do you roast Cretan squash?
To roast Cretan squash, wash it, cut it into even pieces, and toss with olive oil and seasonings. Spread the pieces in a single layer on a baking tray and roast until tender with lightly browned edges.
Is Cretan squash the same as zucchini?
Cretan squash is commonly a summer squash with a texture and appearance similar to zucchini, but the name can refer to locally grown types rather than one standardized variety. It is generally used in much the same way in the kitchen.
Why does roasted Cretan squash turn soggy?
Roasted Cretan squash turns soggy when crowded on the tray, cut very thinly, or cooked with excess moisture. Leave space between pieces, pat them dry before seasoning, and use a hot oven so the surface browns instead of steaming.
Do you peel Cretan squash before roasting it?
No, you usually do not need to peel Cretan squash before roasting. Its skin softens during cooking and helps the pieces hold their shape. Wash it well under running water and trim any damaged or particularly tough spots.
What temperature should you use to roast Cretan squash?
Roast Cretan squash at about 400°F (200°C) in a preheated oven. Pieces often take around 20–30 minutes, depending on their size and the oven; check for tenderness and browned edges rather than relying only on the clock.
What seasonings go well with roasted Cretan squash?
Garlic, oregano, black pepper, and olive oil pair well with roasted Cretan squash. Add lemon zest or juice for brightness, or finish with fresh herbs after roasting so their flavor stays fresh.
What can you serve with roasted Cretan squash?
Roasted Cretan squash goes well with grilled fish or chicken, grains, beans, or other roasted vegetables. A yogurt-based sauce or a squeeze of lemon makes a simple accompaniment without masking the squash’s mild flavor.
Can you eat the seeds in Cretan squash?
Yes, the small, soft seeds in young Cretan squash are edible and can be roasted along with the flesh. If the squash is mature and its seeds have become large or tough, scoop them out before cooking.
How should you store roasted Cretan squash?
Store roasted Cretan squash in a covered container in the refrigerator and use it within 3–4 days. Let it cool before refrigerating, and avoid leaving it at room temperature for an extended period.
Can you freeze roasted Cretan squash?
Yes, you can freeze roasted Cretan squash, though it may become softer and release water after thawing. Freeze cooled pieces in a single layer first, then transfer them to a sealed freezer container; use thawed squash in soups or mixed dishes.
Roasted Cretan squash Vitamins & Minerals
Vitamins
Vitamin A
645µg · 72% DV
Vitamin C
12mg · 13% DV
Vitamin E
1.5mg · 10% DV
B6
0.15mg · 9% DV
Minerals
Potassium ⭐
435mg · 13% DV
Copper
0.11mg · 12% DV
Manganese
0.18mg · 8% DV
Phosphorus
48mg · 7% DV
Sodium
6mg · 0% DV
Roasted Cretan squash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Cretan squash
To burn the 68 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Roasted Cretan squash?
Roasted Cretan squash is squash baked until tender, with the name pointing to the island’s food traditions. It can be kept simple or seasoned with olive oil and herbs; recipes vary, and the squash’s own mild sweetness comes through after roasting.
The soft texture and gentle flavour make it an easy side dish with grilled vegetables, fish or meat, or part of a Mediterranean-style spread. A squeeze of lemon, garlic or fresh herbs works well alongside it. It provides fibre and beta-carotene while remaining relatively light, at 45 calories per 100 g. For a lighter preparation, use just enough oil to coat the pieces, and serve with a fresh salad or a plant-based dip.
How Nutritious Is Roasted Cretan squash?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Roasted Cretan squash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Roasted Cretan squash Contain Allergens?
No known major allergens
Which Diets Is Roasted Cretan squash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted Cretan squash Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.