Per 100g, kabocha squash brings 30 calories with 8g of carbs (most of which is fiber). Worth portioning if you treat it like a free veg; it has more density than spinach or cucumber.
Calories scale with portion. Here's how a typical kabocha squash serving translates in your tracker:
Very low calorie — at 30 kcal per 100g, kabocha squash adds volume to a meal without meaningfully denting a calorie deficit.
How kabocha squash stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at kabocha squash and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreKabocha Squash has approximately 30 calories per 100g. A typical serving — 3 oz (85g) — comes in at 26 calories.
1.1g of protein per 100g. That puts kabocha squash at roughly 3.7g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Kabocha Squash is naturally low-calorie at 30 kcal per 100g, so it's easy to fit into a deficit.