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Warm autumn drink in a yellow mug with pumpkin and squash on a soft background.
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Squash, winter, acorn

🔥 49 Calories
💪 1.3g Protein
⚡ 10.5g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Squash, winter, acorn
Energy density
Light
49 kcal per 100g
Macro energy profile
Carb-led
11% Protein · 86% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 51 · GL 5
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

49
kcal/100g
Protein
1.3g
Carbohydrates
10.5g
Fat
0.2g
Glycemic Index:
51

About Squash, winter, acorn

Squash, winter, acorn, is a nutrient-dense vegetable belonging to the Cucurbita pepo species, typically originating from North America. This squash is characterized by its distinctive ribbed green and orange skin and sweet, nutty flavor, making it a popular choice in autumn recipes. Acorn squash is versatile, often roasted, baked, or pureed, and can be used in both savory and sweet dishes, reflecting its adaptability in various cuisines.

In terms of nutrition, acorn squash is low in calories, with approximately 49 calories per 100 grams, and is a good source of essential nutrients, including fiber, vitamin C, and potassium. Its high fiber content promotes digestive health, while vitamin C supports the immune system. Additionally, the antioxidants present in acorn squash contribute to cellular health. This squash can be enjoyed in soups, salads, or as a side dish, making it a beneficial addition to a balanced diet.

Health Benefits

Supports digestive health due to high fiber content.
Boosts immune function with vitamin C.
Enhances heart health through potassium.
Provides antioxidants that protect against oxidative stress.
Aids in weight management due to low calorie density.
Promotes skin health due to beta-carotene.
Supports vision health with lutein and zeaxanthin.
Contributes to bone health with magnesium.
May help regulate blood sugar levels due to fiber.
Offers anti-inflammatory properties.

Recommended Food Pairings

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Acorn squash pairs beautifully with sage, enhancing its earthy flavor in roasted dishes.
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Combining with quinoa provides a complete protein source, ideal for vegetarian meals.
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Pairing with cranberries adds a sweet-tart contrast, perfect for salads or stuffing.
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Using with garlic adds depth and richness, making it a great addition to soups.
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Combining with nuts provides healthy fats, enhancing both texture and nutritional value.

How to Consume

Serving size
150g, approximately 1 medium acorn squash
Frequency
2-3 times per week
  • •Roast slices of acorn squash with olive oil and herbs for a savory side dish.
  • •Puree cooked squash to use in soups or as a base for sauces.
  • •Stuff with grains, nuts, and spices for a hearty main course.
  • •Incorporate into smoothies for added nutrition without compromising flavor.
  • •Use in baking as a healthy substitute for butter or oil in recipes.

Selection & Storage

How to choose:

  • ✓Select squash that feels heavy for its size, indicating ripeness.
  • ✓Look for a hard outer shell with no soft spots or blemishes.
  • ✓Choose those with a deep, rich color for optimal flavor.
  • ✓Check the stem; it should be dry and intact, signaling freshness.
Storage
Store in a cool, dark place with low humidity, ideally around 50-60°F.
Shelf life
Up to 1 month in a cool, dry place; 5-7 days refrigerated once cut.

Warnings & Contraindications

  • ⚠️People with specific allergies to squash should avoid consumption.
  • ⚠️Those on a low-potassium diet should consult with a healthcare professional.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Avoid consuming raw acorn squash to prevent potential digestive issues.

Frequently Asked Questions

How many calories does Squash, winter, acorn have?

Acorn squash contains approximately 49 calories per 100 grams, making it a low-calorie vegetable option ideal for weight management.

Is Squash, winter, acorn healthy?

Yes, acorn squash is healthy. It is rich in essential nutrients like fiber, vitamin C, and potassium, which support various bodily functions including digestion and immune health.

How should Squash, winter, acorn be stored?

Store acorn squash in a cool, dark, dry place to maintain freshness. Once cut, keep it refrigerated in an airtight container for up to 5-7 days.

What are the benefits of eating Squash, winter, acorn?

Eating acorn squash can support digestive health due to its fiber content, boost your immune system with vitamin C, and contribute to heart health with potassium, among other benefits.

How much Squash, winter, acorn can I eat per day?

A recommended serving size is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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