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Acorn Squash Nutrition Information

Acorn squash is a nutrient-dense vegetable that is easy to grow and prepare. An acorn-shaped winter squash (usually dark-green or golden-yellow in color), it is most commonly baked but can also be prepared in other ways. It has a slightly-sweet tasting flesh that is high in fiber.

  1. Basic Nutritional Data

    • A medium-sized acorn squash has approximately 172 calories, 0 grams of fat, 0 mg cholesterol, 13 mg sodium, 45 grams carbohydrate and 3 grams protein.

    Vitamins

    • Acorn squash are rich in Vitamin A, and are also a good source of vitamins C and B6.

    Phytonutrients

    • Acorn squash is rich in phytonutrients, which help the body get rid of toxins and may help prevent cancer. The U.S. Department of Agriculture notes that "it appears that an effective strategy for reducing risk of cancer and heart disease is to increase consumption of phytonutrient-rich foods."

    Fiber & Potassium

    • Acorn squash are also rich in dietary fiber, folate, beta-carotene and potassium. One cup of cooked acorn squash has 9 grams of fiber, 895 mg of potassium and almost 2 mg iron, according to Jonny Bowden's "150 Healthiest Foods on Earth."

    Preparation

    • Acorn squash is easy to prepare. Cut one in half, scoop out the seeds and bake for about an hour. The scooped-out insides can filled with whatever you like (try rice, pine nuts, garlic, brown sugar or maple syrup), or the squash can be enjoyed plain. Squash is also commonly prepared with spaghetti or made into soup.

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