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Vegetables

Squash (Winter, Acorn) Nutrition Facts

Squash (Winter, Acorn) is a vegetable whose variety, edible portion, and raw or cooked state affect its composition. It provides dietary fiber and potassium.

Calories49

Protein1.3 g

Carbs10.5 g

Fat0.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories49 kcal

Protein1.3 g

Total Fat0.2 g

Carbohydrates10.5 g

Fiber2.6 g

Sodium0 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2685571

Nutrients

Full nutrient profile

Proximates

Water87.22 g

Nitrogen0.2 g

Protein1.25 g

Total lipid (fat)0.1825 g

Ash0.8675 g

Carbohydrates

Carbohydrate, by difference10.48 g

Fiber, total dietary2.635 g

Minerals

Calcium, Ca24.82 mg

Iron, Fe0.3078 mg

Magnesium, Mg23.75 mg

Phosphorus, P42.04 mg

Potassium, K332.1 mg

Sodium, Na0 mg

Zinc, Zn0.2935 mg

Copper, Cu0.08685 mg

Manganese, Mn0.1871 mg

Selenium, Se0.5 ug

Vitamins and other components

Vitamin C, total ascorbic acid7 mg

Folate, total50 ug

5-methyl tetrahydrofolate (5-MTHF)28 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Vitamin A, IU367 iu

Vitamin A, RAE18 ug

Carotene, beta220 ug

Carotene, alpha0 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Folate, food17 ug

Lutein + zeaxanthin38 ug

Folate, DFE17 ug

Thiamin0.14 mg

Riboflavin0.01 mg

Vitamin B-120 ug

Niacin0.7 mg

Pantothenic acid0.4 mg

Vitamin B-60.154 mg

Vitamin D (D2 + D3)0 ug

Lipids

Fatty acids, total trans0 g

Fatty acids, total saturated0.021 g

SFA 12:00 g

SFA 14:00 g

MUFA 16:10 g

Cholesterol0 mg

SFA 16:00.018 g

SFA 18:00.002 g

MUFA 18:10.007 g

PUFA 18:20.016 g

PUFA 18:30.026 g

Fatty acids, total monounsaturated0.007 g

Fatty acids, total polyunsaturated0.042 g

Amino acids

Tryptophan0.011 g

Threonine0.024 g

Methionine0.01 g

Phenylalanine0.031 g

Tyrosine0.027 g

Alanine0.033 g

Glutamic acid0.14 g

Glycine0.029 g

Proline0.028 g

Isoleucine0.031 g

Leucine0.045 g

Lysine0.029 g

Cystine0.007 g

Valine0.034 g

Arginine0.044 g

Histidine0.015 g

Aspartic acid0.086 g

Serine0.031 g

Interesting fact

More Potassium Than Colour

Acorn squash is quietly a potassium food: a cup mashed carries 644 mg, about 14% of the 4,700 mg Daily Value. Boiling it with salt, though, takes the same cup from 7 mg of sodium to 586 mg.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Squash (Winter, Acorn)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.8gC 9.1gF 0.1g

Put the numbers to work

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