How Many Calories in Kabocha Squash?

Kaboucha squash has the same number of calories as other types of winter squash.
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This is a difficult question. I don't have the exact answer, but I can give you a close approximation.

Kabocha squash (pronounced kah-bow-cha) is a Japanese winter squash that looks like a buttercup squash with a thick green skin and orange flesh. The skin is too tough to eat, so you only eat the insides. The flavor is similar to other winter squash, but it also resembles a sweet potato.

Unfortunately, I can't find a reliable source for nutrition information specifically for kabocha, but it's probably similar to other types of winter squash, such as butternut, buttercup, Hubbard, and acorn squash.

According to the United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28, one cup of baked winter squash cubes has 76 calories. It also has 18 grams carbohydrates and 6 grams fiber.

Of course, the calorie count will change depending on how you prepare and serve your kabocha -- butter, brown sugar or syrup will add more calories to your dish.

Eating kabocha and any other winter squash is also an excellent way to increase your intake of vitamin A that your body needs for healthy skin and normal vision, plus potassium that helps balance body fluids and blood pressure. Kobocha should also be also rich in calcium and magnesium, two vital dietary minerals.

Selecting, Storing and Cooking Kabocha Squash

I'm not sure how many American or Canadian markets carry kabocha squash, but you'll probably find them in Asian or Japanese markets.

Look for squash that has hard, thick skins, feel heavy for their size and don't have any sign of mold or squishy spots.

When you get your kabocha squash home, keep it in a cool, dry place like a dark kitchen cabinet  (it'll keep for about a month or so) or you can put it in your refrigerator. 

An easy way to prepare the squash is to wash the exterior with plain water then cut the squash in half.

Preheat the oven to 350 or 400 degrees Fahrenheit. Place the squash cut sides down and bake for about 30 minutes or until the flesh is soft enough to pierce with a fork. Serve the squash with salt, pepper and a little butter or olive oil.

If you have any leftovers, they should be kept refrigerated and eaten within 3 to 4 days.


The United States Department of Agriculture, National Nutrient Database for Standard Reference, Release 28. "Basic Report: 11644, Squash, winter, all varieties, cooked, baked, without salt." 

Utah State University Cooperative Extension. "Winter Squash." 

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