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Acorn Squash, Cooked

Acorn Squash, Cooked

EverydayCooked

Acorn squash is a winter squash recognized by its ridged, dark green rind and sweet, nutty orange flesh when cooked. Typically roasted or baked, its tender texture and caramelized flavor profile develop through dry-heat preparation, while the skin becomes soft enough to eat. This nutrient-dense vegetable provides significant vitamin A and C, along with dietary fiber, and its complex carbohydrates offer sustained energy with minimal blood sugar impact.

Macro Impact

A 1 cup serving contains 115 calories, 2g protein, 30g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 115 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 cup (205 g)
Amount per serving
Calories115
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium8mg
0%
Total Carbohydrate30g
11%
Dietary Fiber9g
32%
Total Sugars10g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium90mg
7%
Iron2mg
11%
Potassium896mg
19%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
30 / 275 g
11%
Fiber
9 / 28 g
32%
Sugars
10 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
6 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
6%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
10%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
30%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
21%
Pyridoxine, B6
0 / 1 mg
31%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
39 / 400 mcg
10%
Vitamin A
43 / 800 mcg
5%
Vitamin C
22 / 83 mg
27%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
90 / 1k mg
9%
Copper
0 / 1 mg
20%
Iron
2 / 13 mg
15%
Magnesium
88 / 370 mg
24%
Manganese
1 / 2 mg
24%
Phosphorous
92 / 700 mg
13%
Potassium
896 / 3k mg
30%
Selenium
1 / 55 mcg
3%
Sodium
8 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
170 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Squash, winter, acorn, cooked, baked, without salt. USDA Standard Reference, Legacy. Food ID 169293.
  2. 2.Squash, winter, acorn, cooked, boiled, mashed, without salt. USDA Standard Reference, Legacy. Food ID 169294.
  3. 3.Squash, winter, acorn, cooked, baked, with salt. USDA Standard Reference, Legacy. Food ID 170128.
  4. 4.Squash, winter, acorn, cooked, boiled, mashed, with salt. USDA Standard Reference, Legacy. Food ID 170129.
  5. 5.Squash, winter, acorn, baked. Canadian Nutrient File. Food ID 2449.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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