Winter Squash · Cucurbita maxima
Squash, winter, acorn, raw
Nutrition facts per 100 g · edible portion
Gourds12 forms & preparations
Dietary labels are inferred automatically from Squash, winter, acorn, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 41/100
How many beneficial nutrients Squash, winter, acorn, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Squash, winter, acorn, raw come from — the split across carbs, fat & protein.
86% from carbs
-
Carbs 86%10.5 g per serving
-
Fat 3%0.2 g per serving
-
Protein 10%1.3 g per serving
What Squash, winter, acorn, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 10.5 g | |
| Dietary Fiber | 2.6 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 26.0 mg | — |
| Omega-6 Fatty Acids | 16.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 18.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 7.0 mg | — |
| Linoleic Acid | 16.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.3 g | |
| Histidine | 15.0 mg | — |
| Isoleucine | 31.0 mg | — |
| Leucine | 45.0 mg | — |
| Lysine | 29.0 mg | — |
| Methionine | 10.0 mg | — |
| Phenylalanine | 31.0 mg | — |
| Threonine | 24.0 mg | — |
| Tryptophan | 11.0 mg | — |
| Valine | 34.0 mg | — |
| Alanine | 33.0 mg | — |
| Arginine | 44.0 mg | — |
| Aspartic Acid | 86.0 mg | — |
| Cystine | 7.0 mg | — |
| Glutamic Acid | 140.0 mg | — |
| Glycine | 29.0 mg | — |
| Proline | 28.0 mg | — |
| Serine | 31.0 mg | — |
| Tyrosine | 27.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 18.0 mcg | |
| Vitamin C | 11.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 50.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 33.0 mg | |
| Iron | 0.7 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 42.0 mg | |
| Potassium | 347.0 mg | |
| Sodium | 3.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.9 g | — |
About Squash, winter, acorn, raw
Acorn squash is a small, ribbed, dark-green winter squash named for its acorn-like shape. Its golden-orange flesh turns soft, sweet and nutty when roasted, and its convenient single-serving size — perfect for halving and stuffing — has made it a cool-weather favorite.
At about 49 calories per 100 grams it is a wholesome source of complex carbohydrate and fiber, with notably good vitamin C, plus potassium, magnesium and some B vitamins. It carries less beta-carotene than deep-orange squashes like butternut, but more than makes up for it in fiber and vitamin C.
Acorn squash is always cooked. Halved, seeded and roasted — often with a little butter, maple or brown sugar in the hollow — it makes an easy side or vegetarian main, and the tender flesh also mashes well or simmers into soups.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Squash, winter, acorn, raw?
There are 49 calories in 100 g of Squash, winter, acorn, raw, or about 211 calories in 1 squash (4 inch dia) (431 g).
How much protein is in Squash, winter, acorn, raw?
Squash, winter, acorn, raw contains 1.3 g of protein per 100 g.
How many carbs are in Squash, winter, acorn, raw?
Squash, winter, acorn, raw has 10.5 g of carbohydrates per 100 g.
How much fat is in Squash, winter, acorn, raw?
Squash, winter, acorn, raw provides 0.2 g of total fat per 100 g.
What is Squash, winter, acorn, raw a good source of?
Squash, winter, acorn, raw is a good source of Folate (B9), Vitamin C, Thiamin (B1) and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Compare Squash, winter, acorn, raw with…
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- Squash, winter, acorn, raw vs Pickles, cucumber, sweet (includes bread and butter pickles)
- Squash, winter, acorn, raw vs Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)
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