Health Benefits And Nutrition Facts Of Acorn Squash

With its signature dreidel-like shape, vibrant orange flesh, and ribbed green outdoors, acorn squash (Cucurbita pepo) is not difficult to understand. Its extraordinary vitamin profile includes masses of fiber and a big range of micronutrients.

Although acorn squash belongs to the equal species as summertime squash like zucchini and crookneck, it’s normally referred to as winter squash. Many people mainly experience its barely nutty taste and gentle texture when cooked.

Acorn Squash Nutrition Facts

One cup of cubed acorn squash (205g) provides 115 energy, 2.3g of protein, 30g of carbohydrates, and 0.3g of fats. Acorn squash is a remarkable source of magnesium, potassium, manganese, diet C, and iron. The following acorn squash nutrition data has been furnished through the USDA.


Most of the calories in acorn squash come from carbohydrates. Nearly one-1/3 of these carbs (9 grams) are supplied inside the shape of the fiber.

While the USDA doesn’t provide a breakdown of the sugar or starch content material of acorn squash, research shows that those kinds of carbohydrates are answerable for between 50% and 70% of its water-unfastened mass at the time it is harvested.


Acorn squash is very low in fat, imparting simply 0.3 grams per 1-cup serving. A majority of this fat is polyunsaturated (zero.12 grams).


Though acorn squash isn’t a first-rate source of protein, it does provide a small quantity of this macronutrient at 2.3 grams consistent with the cup. This is about five% of the Daily Value (DV) for the ones following a 2,000-calorie weight-reduction plan.

Vitamins and Minerals

When it involves micronutrients, acorn squash has lots to provide. One cup provides a wholesome dose of magnesium, potassium, manganese, vitamin C, and iron. Acorn squash additionally includes calcium, phosphorus, zinc, copper, selenium, and some B vitamins.

Vitamin C Requirements and Best Dietary Sources


There are hundred and fifteen calories in a one-cup serving of cubed acorn squash. That makes it a bit higher than butternut squash, any other winter squash that materials around eighty-two energy in keeping with the cubed cup.

Health Benefits

Packed with intestine-pleasant fiber and lots of micronutrients, acorn squash presents several health blessings.

Reduces Inflammation

With such a lot of continual illnesses fueled by systemic irritation, we’d all do properly to get a terrific amount of antioxidants in our diet. These nutrients assist lessen infection by using cleansing cells of harmful waste.

Many micronutrients in acorn squash—like diet A, diet C, and manganese5—have antioxidant residences that can make contributions to this method.

Boosts Digestive Health

At nine grams consistent with a cup, acorn squash is plenty excessive in fiber. A high-fiber diet contributes to digestive fitness since the gut microbiome calls for this nutrient to create a healthy home for beneficial bacteria.

Plus, more fiber in the food regimen can save you constipation. The addition of magnesium in acorn squash might also help given that this nutrient is thought to be its laxative and stool-softening residence.

Helps Maintain Healthy Eyesight

You may also have heard that vitamin A supports eyesight, and acorn squash packs a punch of this nutrient. Another carotenoid referred to as lutein, which acorn squash additionally incorporates, has been linked to sharper eyes.

May Reduce Blood Pressure

Research indicates that multiplied potassium consumption has an effective impact on reducing blood strain, especially in tandem with a low-sodium food regimen. Nine Adding magnesium to the mixture is even greater effective for blood stress discounts.10

Supports the Immune System

The nutrition C in acorn squash won’t precisely be the therapy for the not-unusual cold, however, this nutrient has been shown to have beneficial effects on the immune machine. Research indicates that obtaining good enough nutrition C allows saves you and treats each respiratory and systemic infection.

Getting your vitamin C through meals, as opposed to taking it as a compliment, may additionally boom its bioavailability on account that meals additionally consist of other essential nutrients that may affect how a lot of this nutrient the body is capable of use.12


Though it’s not taken into consideration commonplace to have an hypersensitive reaction, it is viable. If you have got symptoms inclusive of hives, nausea, diarrhea, itchy pores and skin, or shortness of breath13 after consuming acorn squash, contact your physician or allergist. They can decide whether or not you’re experiencing food hypersensitivity.

Acorn squash can occasionally purpose a syndrome called irritant contact dermatitis.14 This skin inflammation may also appear as an itchy burning rash, cracked skin, or a sensation of tight skin after touching the reduced part of this veggie.

Contact dermatitis is likewise recognized to show up with butternut squash.14 So, if you enjoy it with one squash, you could get it with the opposite. Wearing gloves can assist prevent this type of skin infection.

Adverse Effects

One cup of acorn squash elements is nearly one-5th of the encouraged daily consumption of potassium. If you are taking an ACE inhibitor, angiotensin receptor blocker, or a diuretic, these medications can affect your frame’s potential to excrete potassium, doubtlessly resulting in risky fitness situations.

Talk to your medical doctor to discuss your medication’s effects on potassium degrees, and for a cautioned potassium intake. A medical doctor or dietitian also can help you decide how fits right into a weight loss plan based on your specific situation and wishes.


This vegetable from the Cucurbita pepo circle of relatives is local to Central and North America and has been a staple of Native American cooking for generations.16

You can pick out maximum acorn squash using its darkish green outside. But different colorations—both heirloom and more recent sorts—do exist. The golden, for example, is a newer breed it truly is bright yellow outdoors. Some squash will also be white or variegated with a couple of shades.

When It’s Best

Despite the reality that is technically a close cousin to summer, it is commonly harvested in the early fall via winter. This is when you’ll likely see sparkling making an appearance at your grocery store or a nearby farmer’s marketplace.

Still, you may revel in canned or frozen variations all yr round. Commercially prepared canned and frozen aren’t necessarily extensively available, though, so you may inventory up when the vegetables are in season and keep them yourself.

Storage and Food Safety

The nice home is a groovy, dry location around 50 to 55 degrees. It can last as long as a month while saved at this temperature. Though, it may last as long as three months if the humidity within the garage vicinity is reduced as well.17

In the fridge, you’ll likely get approximately two weeks of freshness out of uncooked acorn squash. Once it is cooked, store the leftover squash in the refrigerator and use it within three to 5 days.

How to Prepare

You’re now not by yourself in case you accomplice this squash with bloodless-climate comfort recipes. Acorn squash does mainly properly when baked, roasted, or boiled. It also makes a clean addition to self-made soup, for which its strong and ridged outer shell may even feature as a serving bowl.

Roasting is one popular preparation. Just cut the squash in 1/2 lengthwise and remove the seeds. Place the cut side up on a pan and roast it at excessive warmth (400 degrees Fahrenheit) until the flesh is tender about forty-five mins.

Roasted may be reduced into chunks, pureed in soups, or even baked into cakes like pie or custard. Other cooking alternatives like broiling, sautéing, grilling, and steaming all paint well for acorn squash. Just be sure to peel away the vegetable’s skin before steaming.

If you’d like to swap acorn squash in the location of every other wintry weather—like butternut, delicata, or kabocha—experience free. While its shade and texture might also vary barely, these similar squashes are without problems interchangeable.

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Ambika Taylor

Ambika Taylor is a admin of She is a blogger, writer, managing director, and SEO executive. She loves to express her ideas and thoughts through her writings. She loves to get engaged with the readers who are seeking informative content on various niches over the internet.

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