Vegetable

Kabocha

Kabocha is dense sweet Japanese winter squash with edible green rind when soft. Favour firm, vivid produce over limp, yellowing, or slimy stock. Cook or serve via roast, tempura, dashi simmer. Prep cut surfaces close to cooking when they brown or dry, and store with the humidity the vegetable prefers.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Flesh

Fruit

Seeds

Skin

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Kuri Squash

Hokkaido Pumpkin

Japanese Pumpkin

Cucurbita maxima

Red Kuri

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

CreamyDenseMildNuttyOrangeSweet

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 35.8

Amount per 100 g

Total Fat 0.29 g
Saturated Fat 0.06 g
Trans Fat 0 g
Monounsaturated Fat 0.06 g
Polyunsaturated Fat 0.17 g
Cholesterol 0 mg
Sodium 20.3 mg
Salt 0.05 g
Total Carbohydrate 6.58 g
Dietary Fibre 2.47 g
Total Sugars 3.18 g
Complex / starch 1.95 g
Protein 1.72 g
Water 88.9 g

Detailed nutrients

Energy 35.8 kcal
Water 88.9 g
Carbohydrates 6.58 g
- Sugars 3.18 g
  - Monosaccharides 2.22 g
  - Disaccharides 0.96 g
- Starch 1.95 g
  - Amylose 0.49 g
  - Amylopectin 1.46 g
  - Digestible Starch 1.66 g
  - Resistant Starch 0.2 g
- Fibre 2.47 g
  - Soluble Fibre 0.86 g
  - Insoluble Fibre 1.61 g
Protein 1.72 g
- Plant Protein 1.79 g
Fat 0.29 g
- Saturated Fat 0.06 g
- Monounsaturated Fat 0.06 g
- Polyunsaturated Fat 0.17 g
  - Omega-3 0.06 g
  - Omega-6 0.07 g
Vitamins 112 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.67 mg
- Vitamin B5 — Pantothenic Acid 0.33 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 32.4 µg
- Vitamin C 30 mg
- Vitamin E 0.42 mg
- Vitamin K 26.3 µg
Minerals 497 mg
- Major Minerals 490 mg
  - Calcium 45 mg
  - Sodium 20.3 mg
  - Potassium 425 mg
- Trace Minerals 6.4 mg
  - Iron 1 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 30 · vitamin-a: 20 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.67 · vitamin-b5-pantothenic-acid: 0.33 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 32.4 · vitamin-e: 0.42 · vitamin-k: 26.3 ·

Minerals

Sodium: 20.26 · Potassium: 425 · Calcium: 45 · Iron: 1 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Kabocha.

Pairs well with

Classic and complementary matches

Butter
Ginger
MirinJapanese simmered
SageWestern roast
Sesame Seed
Soy Sauce

Usually avoid with

Often clash in flavour or tradition

History

8000 BCE

Kabocha was used as a vegetable food in regional diets long before industrial packing and global year-round supply.

1600

Trade, migration, and selection spread distinctive Kabocha types and preparations into new climates and cuisines.

1970

Modern production, storage, and transport made Kabocha a regular purchase far from where it is grown or raised.

2000

Cooks now treat Kabocha as both staple and specialty, with more attention to provenance, variety, and form.