Know what’s on your plate
Acorn winter squash
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 40 kcal —
- Protein 0.8 g 2%
- Carbohydrate 8.9 g 3%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.5 g 5%
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18 µg 2%
- Vitamin C 11 mg 12%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- 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%
- 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 347 mg 7%
- Zinc 0.13 mg 1%
- Copper 0.07 mg 7%
- Manganese 0.17 mg 7%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 40 | 0.8 g | 8.9 g | 0.1 g |
| 1 × cup, cubes | 140 g | 56 | 1.1 g | 13 g | 0.1 g |
| 1 × squash (4 inch dia) | 431 g | 172 | 3.4 g | 38 g | 0.4 g |
| 2 × cup, cubes | 280 g | 112 | 2.2 g | 25 g | 0.3 g |
| ½ × cup, cubes | 70 g | 28 | 0.6 g | 6.2 g | 0.1 g |
| 3 × cup, cubes | 420 g | 168 | 3.4 g | 38 g | 0.4 g |
| 4 × cup, cubes | 560 g | 224 | 4.5 g | 50 g | 0.6 g |
Similar foods
- Acorn squashraw40 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Butternut winter squashraw45 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Hubbard winter squashraw40 kcal / 100 g
- Spaghetti winter squashraw31 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Acornraw387 kcal / 100 g
- Summer squashall varieties, raw16 kcal / 100 g
Questions about Acorn winter squash
How do you roast acorn winter squash?
Halve it from stem to tip and scoop out the seeds. Brush the cut sides with oil, season, and roast cut-side down at 200 °C for about 35–45 minutes, until a knife slides easily into the flesh.
Can you eat the skin of acorn winter squash?
Yes. The skin softens during roasting and is edible, though it can remain firmer than the flesh; scoop out the flesh if you find the texture too tough.
How do you cut an acorn winter squash safely?
Its ridged shell can be hard to cut, so use a large, sharp knife and a stable chopping board. If it is especially firm, pierce the skin in a few places and microwave it for 2–3 minutes to soften it slightly, then let it cool before cutting.
How should you store acorn winter squash?
Keep a whole squash in a cool, dry, well-ventilated place, away from direct sunlight; don’t refrigerate it. Once cut or cooked, cover it and refrigerate, using it within 3–4 days.
What goes well with acorn winter squash?
Its sweet, nutty flesh pairs well with sage, thyme, chilli, garlic, butter, maple syrup and toasted nuts. Serve roasted halves as a side, or fill them with grains, lentils or minced meat for a main dish.
Can you use acorn winter squash instead of pumpkin?
Yes, especially in soups, purées and roasted dishes. Acorn winter squash is sweeter and firmer than pumpkin, so allow a little longer for it to soften when cooking it in chunks.
Why is it called acorn winter squash?
Its deeply ridged shape resembles an acorn. It is a winter squash, meaning it is harvested mature with a hard rind, rather than eaten young like a courgette.
Source: USDA FoodData Central 168472 · per 100 g · carbohydrate per EU label, fibre excluded
