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Steamed gem squash Calories
Low-calorie steamed squash with fiber and vitamin C
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Steamed gem squash (180 g) has 36 calories. That works out to 20 calories per 100 g. It contains 8.6 g of carbs, 1.8 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 21.6 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Steamed gem squash Nutrition Facts
Selected: 1 piece (whole) · 180 g
36
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Steamed gem squash nutrition facts table · 1 piece (whole) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.2 g | 8% |
| 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 Steamed gem squash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 180 g | 36 kcal |
| 1 serving (quarter) | 45 g | 9 kcal |
| 1 serving (half) | 90 g | 18 kcal |
| 100 g | 100 g | 20 kcal |
| 1 piece (small) | 120 g | 24 kcal |
| 1 cup (diced) | 130 g | 26 kcal |
| 1 piece (medium) | 180 g | 36 kcal |
| 1 cup (chopped) | 180 g | 36 kcal |
| 1 piece (large) | 250 g | 50 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Steamed gem squash
What is steamed gem squash?
Steamed gem squash is a cooked form of a small, round squash popular in South Africa. It usually has dark green skin, yellow-orange flesh and a seed-filled center, and is commonly served halved.
How do you steam gem squash?
Steam gem squash whole or halved until the flesh is tender when pierced with a fork. Wash it first, and scoop out the seed-filled center after cooking if you prefer a smoother serving.
Does steamed gem squash taste like pumpkin?
Steamed gem squash has a mild, slightly sweet flavor, somewhat like pumpkin, but its small round shape and serving style are distinctive. Butter, salt and pepper are common simple additions.
Can you eat the skin of steamed gem squash?
Yes, the skin is edible once cooked, though it may remain firm. If you find it tough, scoop out the soft flesh instead; wash the squash thoroughly before steaming.
Do you eat the seeds in steamed gem squash?
Yes, the seeds are edible, but the central seed-filled pulp can feel fibrous. Many people scoop it out after steaming and eat the tender flesh around it.
How is steamed gem squash traditionally served in South Africa?
Steamed gem squash is often halved and served with butter, salt and pepper in South Africa. It can also be filled with a savory mixture, making the hollowed halves a useful serving vessel.
Can you steam gem squash whole, or should you cut it first?
You can steam gem squash either whole or cut in half. Halving it exposes the center and makes it easier to remove the seeds; steaming it whole keeps the flesh enclosed during cooking.
How long does steamed gem squash keep in the fridge?
Keep leftover steamed gem squash in a covered container in the refrigerator and use it within a few days. Let it cool before storing, and discard it if its smell or appearance changes.
Can you freeze steamed gem squash?
Yes, but the flesh may become softer and wetter after thawing. Freeze it in portions in an airtight container, then use thawed squash in soups, purées or other dishes where a soft texture works well.
Can babies eat steamed gem squash?
Yes, babies who are ready for solid foods can have plain steamed gem squash mashed to a suitable texture. Remove the seeds and any tough skin, avoid added salt, and supervise them while eating.
Steamed gem squash Vitamins & Minerals
Vitamins
Vitamin C
21.6mg · 24% DV
B6
0.14mg · 8% DV
Folate
28.8µg · 7% DV
B5
0.32mg · 6% DV
Minerals
Potassium ⭐
414mg · 12% DV
Copper
0.09mg · 10% DV
Phosphorus
50mg · 7% DV
Manganese
0.14mg · 6% DV
Sodium
3.6mg · 0% DV
Steamed gem squash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed gem squash
To burn the 36 calories in 1 piece (whole) (180 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 Steamed gem squash?
Steamed gem squash is a small, round summer squash, especially familiar in South African cooking. Its dark green skin surrounds pale flesh and seeds; once steamed, the flesh is tender, mild and faintly sweet. It is often halved before cooking, then served as a simple vegetable side, with the soft centre scooped from the skin.
Alongside a main meal, it works well with a little seasoning, herbs or a squeeze of lemon. It is mostly water, with some fibre and vitamin C, and is low in calories. Keep the preparation light with herbs and lemon, or add a richer topping when you want a more substantial side.
How Nutritious Is Steamed gem 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 Steamed gem 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 Steamed gem squash Contain Allergens?
No known major allergens
Which Diets Is Steamed gem 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
Steamed gem squash Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.