Food guide

Acorn Squash

A ribbed winter squash that bakes sweet and supplies potassium, fibre and carotenoids.

VegetablesFibre-RichPlant-Based

Acorn Squash, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of acorn squash, baked for fair comparison. Typical serving: 100 g baked — 56 kcal per 100 g serving.

Nutrition information for Acorn Squash
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	56 kcal	56 kcal	100 kcal
Protein	1.1 g	1.1 g	2 g
Carbohydrate	14.6 g	14.6 g	26.1 g
Fat	0.1 g	0.1 g	0.2 g
Fibre	4.4 g	4.4 g	7.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of acorn squash, with a typical serving and FDA Daily Value for adults.

Micronutrients for Acorn Squash
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	21 µg	21 µg	2%
Vitamin C	10.8 mg	10.8 mg	12%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.17 mg	0.17 mg	14%
Riboflavin	0.013 mg	0.013 mg	<1%
Niacin	0.88 mg	0.88 mg	6%
Vitamin B6	0.19 mg	0.19 mg	11%
Folate	19 µg	19 µg	5%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.5 mg	0.5 mg	10%
Minerals
Calcium	44 mg	44 mg	3%
Iron	0.93 mg	0.93 mg	5%
Magnesium	43 mg	43 mg	10%
Phosphorus	45 mg	45 mg	4%
Potassium	437 mg	437 mg	9%
Sodium	4 mg	4 mg	<1%
Zinc	0.17 mg	0.17 mg	2%
Selenium	0.7 µg	0.7 µg	1%
Copper	0.086 mg	0.086 mg	10%
Manganese	0.24 mg	0.24 mg	10%

Source: USDA FoodData Central — Squash, winter, acorn, cooked, baked, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat acorn squash?

Micronutrients for relatively few calories when portions stay reasonable.
A ribbed winter squash that bakes sweet and supplies potassium, fibre and carotenoids.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Olive oil, Sage, Maple.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.