OpenNutrition

AboutDownload
Acorn Squash, Frozen

Acorn Squash, Frozen

EverydayFrozen

Acorn squash is a winter squash variety characterized by its ribbed, acorn-like shape and sweet, nutty flavor, available frozen for year-round convenience. The frozen form typically comes pre-cut, retaining its dense orange flesh and nutritional value while reducing preparation time. Rich in fiber, vitamin A, and vitamin C, it offers a low-calorie source of complex carbohydrates that works well roasted, stuffed, or pureed in both savory and sweet dishes.

Macro Impact

A 1 cup serving contains 60 calories, 1g protein, 16g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 60 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories60
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate16g
6%
Dietary Fiber3g
10%
Total Sugars4g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium50mg
4%
Iron1mg
6%
Potassium521mg
11%

* 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
16 / 275 g
6%
Fiber
3 / 28 g
10%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 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
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
2%
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
18%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
26 / 400 mcg
6%
Vitamin A
27 / 800 mcg
3%
Vitamin C
17 / 83 mg
20%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
50 / 1k mg
5%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
8%
Magnesium
48 / 370 mg
13%
Manganese
0 / 2 mg
12%
Phosphorous
54 / 700 mg
8%
Potassium
521 / 3k mg
17%
Selenium
1 / 55 mcg
1%
Sodium
5 / 2.3k mg
0%
Zinc
0 / 10 mg
2%
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
132 g
Caffeine
0 mg
Choline
12 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, raw. USDA Foundational Foods. FDC ID 2685571.
  2. 2.Squash, winter, acorn, raw. USDA Standard Reference, Legacy. Food ID 168472.
  3. 3.Squash, winter, acorn, raw. Canadian Nutrient File. Food ID 2448.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC