Squash, acorn

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• Nutrition value per 100 g 1 Cup, diced 1 Piece All links open in new tab
• Proteins and Amino Acids 0.8 g
  • Tryptophan 0.011 g
  • Threonine 0.024 g
  • Isoleucine 0.031 g
  • Leucine 0.045 g
  • Lysine 0.029 g
  • Methionine 0.01 g
  • Cystine 0.007 g
  • Phenylalanine 0.031 g
  • Tyrosine 0.027 g
  • Valine 0.034 g
  • Arginine 0.044 g
  • Histidine 0.015 g
  • Alanine 0.033 g
  • Aspartic acid 0.086 g
  • Glutamic acid 0.14 g
  • Glycine 0.029 g
  • Proline 0.028 g
  • Serine 0.031 g
• Carbohydrates (By Difference) 10.42 g
  • Fiber, total dietary 1.5 g
• Ash (Minerals) 0.9 g
  • Calcium, Ca 33 mg
  • Iron, Fe 0.7 mg
  • Magnesium, Mg 32 mg
  • Phosphorus, P 36 mg
  • Potassium, K 347 mg
  • Sodium, Na 3 mg
  • Zinc, Zn 0.13 mg
  • Copper, Cu 0.065 mg
  • Manganese, Mn 0.167 mg
  • Selenium, Se 0.5 µg
• Vitamins 12.477 mg*
  • Vitamin A (total, IU) 367 iu
  • Vitamin A (total, RAE) 18 µg
    • Vitamin A1 (retinol) 0 µg
    • Provitamin A (beta-carotene) 220 µg
    • Provitamin A (alpha-carotene) 0 µg
    • Provitamin A (beta-cryptoxanthin) 0 µg
  • Vitamin D, total, IU 0 iu
  • Vitamin D, total (D2 + D3) 0 µg
  • Lycopene (bright red carotenoid) 0 µg
  • Lutein + Zeaxanthin (yellow-red carotenoid) 38 µg
  • Vitamin C (ascorbic acid) 11 mg
  • Vitamin B1 (thiamin) 0.14 mg
  • Vitamin B2 (riboflavin) 0.01 mg
  • Vitamin B3 (niacin) 0.7 mg
  • Vitamin B5 (pantothenic acid) 0.4 mg
  • Vitamin B6 (pyridoxine) 0.154 mg
  • Vitamin B12 (cobalamin) 0 µg
  • Vitamin B9 (folate, DFE) 17 µg
    • Vitamin B9, total (folate) 17 µg
      • Vitamin B9 (folic acid) 0 µg
      • Vitamin B9 (folate, food) 17 µg
• Fat (Lipids) 0.1 g
  • Fatty acids, total polyunsaturated 0.042 g
    • Linoleic acid (LA), undifferentiated 0.016 g
    • Linolenic acid, undifferentiated 0.026 g
  • Fatty acids, total trans 0 g
  • Fatty acids, total saturated 0.021 g
    • Lauric acid 0 g
    • Myristic acid 0 g
    • Palmitic acid 0.018 g
    • Stearic acid 0.002 g
  • Fatty acids, total monounsaturated 0.007 g
    • Oleic acid, undifferentiated 0.007 g
    • Palmitoleic acid, undifferentiated 0 g
  • Sterols 0 g*
    • Cholesterol 0 mg
• Water 87.78 g
• Energy 40 kcal
• Energy 167 kj

Although considered a winter squash, acorn squash belongs to the same species as all summer squashes (including zucchini and yellow crookneck squash).

As the name suggests, its shape resembles that of an acorn. Acorn squashes typically weigh one to two pounds and are between four and seven inches long. Acorn squash is good and hardy to save throughout the winter in storage, keeping several months in a cool dry location such as a cold cellar.

Acorn squash Nutrition Facts: Calories, Carbs, and Health Benefits

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Acorn squash is about 87.78% water, 10.42% carbohydrates (including % sugar and 1.5% dietary fiber), 0.8% protein, and 0.1% fat. One cup of diced acorn squash supplies you with 14.588 grams of carbohydrates, which is 11.22 percent of the minimum of 130 grams of carbohydrates you should have daily. That same a 100 gram reference serving of acorn squash provides 40 calories and is a good source of Vitamin C (ascorbic acid) (14.67% DV), Vitamin B1 (thiamin) (12.73% DV), and Vitamin B6 (pyridoxine) (11.85% DV). This means if your diet contains acorn squash, it helps your body to absorb iron from food and defend itself more naturally since vitamin C is an antioxidant, reduce the risk of anemia as this vitamin absorbs iron, improve the efficiency of lymphocytes (or white blood cells) to heal wounds and it is effective against gout (a type of arthritis) attacks by reducing blood uric acid levelshigh blood pressurethe occurrence of cancer. At the same time it contains a moderate amount of Magnesium (10.32% DV).