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Acorn Squash

Acorn Squash

EverydayFresh

Acorn squash is a winter squash variety recognized by its distinctive ribbed, acorn-like shape and dark green rind often streaked with orange. Its mildly sweet, nutty orange flesh provides significant fiber, vitamin C, and beta-carotene while having a lower glycemic index than many starchy vegetables. Typically halved and roasted, the tender cooked flesh and edible skin make it versatile for stuffing or pureeing, offering a nutrient-dense alternative to higher-carbohydrate sides.

Macro Impact

A 1 cup serving contains 88 calories, 2g protein, 21g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 88 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (205 g)
Amount per serving
Calories88
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate21g
8%
Dietary Fiber4g
15%
Total Sugars8g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium62mg
5%
Iron1mg
6%
Potassium701mg
15%

* 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
21 / 275 g
8%
Fiber
4 / 28 g
15%
Sugars
8 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
9 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
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
7%
Valine
0 / 2 g
3%
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
25%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
10%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
24%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
35 / 400 mcg
9%
Vitamin A
37 / 800 mcg
5%
Vitamin C
23 / 83 mg
27%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
62 / 1k mg
6%
Copper
0 / 1 mg
16%
Iron
1 / 13 mg
9%
Magnesium
60 / 370 mg
16%
Manganese
0 / 2 mg
17%
Phosphorous
78 / 700 mg
11%
Potassium
701 / 3k mg
23%
Selenium
1 / 55 mcg
2%
Sodium
4 / 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
180 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, 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.

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