Know what’s on your plate
Acorn squash
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 40 kcal —
- Protein 0.8 g 2%
- Carbohydrate 9 g 3%
- Fat 0.1 g 0%
- Fibre 2.3 g 8%
- Sugars 1 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 34 µg 4%
- Vitamin C 11 mg 12%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.01 mg 1%
- Niacin (B3) 0.7 mg 4%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.15 mg 9%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 17 µg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 33 mg 3%
- Iron 0.7 mg 4%
- Magnesium 32 mg 8%
- Phosphorus 36 mg 3%
- Potassium 350 mg 7%
- Zinc 0.1 mg 1%
- Copper 0.07 mg 8%
Similar foods
- Acorn winter squashraw40 kcal / 100 g
- Spaghetti squashraw26 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Butternut winter squashraw45 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Acornraw387 kcal / 100 g
- Marrowraw12 kcal / 100 g
- Indian squashraw, Navajo26 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
Questions about Acorn squash
How do you roast acorn squash?
Halve it from stem to tip and scoop out the seeds, then roast cut-side down at 200 °C for about 30–40 minutes, until a knife slips easily into the flesh. Turn it cut-side up for the last few minutes if you want browned edges.
Do you need to peel acorn squash before cooking it?
No: the skin softens as it cooks and is edible, especially when the squash is roasted in wedges. Scrub it well first; if you want a smooth mash or soup, scoop out the cooked flesh instead.
How do you cut acorn squash safely?
Its ridged shape can wobble, so slice a thin piece from one side to make a flat base before cutting it in half. Use a large, sharp knife and steady the squash on a chopping board; microwave it whole for 2–3 minutes first if the skin is too hard to cut.
How can you tell whether an acorn squash is ripe?
Choose one that feels heavy for its size, has a hard, dull rind and an intact stem. A deep green skin with a small orange patch is usual; a squash that is mostly orange may be overripe and stringy.
How should you store acorn squash?
Keep a whole squash in a cool, dry, well-ventilated place, rather than in the fridge; use it within a few weeks. Wrap cut squash and refrigerate it, then cook it within about four days.
What can you make with acorn squash?
Roast the halves with butter, herbs or spices, or fill them with grains, lentils or sausage for a meal. The cooked flesh also works in soup, mash and risotto.
Can you eat acorn squash seeds?
Yes. Rinse and dry the seeds, toss them with a little oil and salt, then roast at 160 °C for 15–20 minutes, stirring once, until crisp.
How does acorn squash compare with butternut squash?
Acorn squash is slightly less energy-dense: it has 40 kcal per 100 g, compared with 42 kcal in butternut squash. Butternut squash has more vitamin A, at 208 µg per 100 g, while acorn squash has a firmer, ridged shape that is handy for stuffing.
Source: CoFID (UK) 13-353 · per 100 g · carbohydrate per EU label, fibre excluded
