Overview
Sweet, dense winter squash used widely in Japan
- Standard portion: 100 g
- Approx. 49 kcal per serving
Serving guidanceShow details
Best with
- Miso soup (savory broth balance)
- Tofu (adds lean protein)
- Sesame seeds (healthy fats)
- Spinach (iron synergy)
- Salmon (omega-3 pairing)
Use caution with
- Heavy cream desserts (adds calories)
- Sugary glazes (raises glycemic load)
- Deep-fried batter (oil absorption)
Pros & consShow details
Pros
- High beta-carotene
- Naturally sweet
- Versatile for soups
Cons
- Starchy in large portions
- Dense texture
- Longer cooking time
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 49 kcal | 1.8 g | 12 g | 0.2 g |
Per 50 g50 g | 24.5 kcal | 0.9 g | 6 g | 0.1 g |
Per 100 g100 g | 49 kcal | 1.8 g | 12 g | 0.2 g |
Per 150 g150 g | 74 kcal | 2.7 g | 18 g | 0.3 g |
Per 200 g200 g | 98 kcal | 3.6 g | 24 g | 0.4 g |
Per 250 g250 g | 123 kcal | 4.5 g | 30 g | 0.5 g |
