How healthy is acorn squash?
Is acorn squash healthy? Yes, for most people. Acorn squash scores 84/100 on the HowHealthyIs Score: 100 g provides 40 kcal, 11 mg vitamin C and 32 mg magnesium. Acorn squash is a low-calorie winter squash with potassium and some vitamin C; it has much less vitamin A than butternut squash, since its flesh is paler. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Acorn squash ranks higher than 84% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C31%
- Magnesium19%
- Potassium18%
- Fiber13%
- Iron10%
- Calcium6%
- Vitamin A5%
- Protein4%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 107 minus 1 = 106. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in acorn squash?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 40 kcal | 56 kcal | |
| Protein | 0.8 g | 1.1 g | 2% |
| Carbohydrates | 10 g | 15 g | 5% |
| Fiber | 1.5 g | 2.1 g | 8% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 18 µg | 25 µg | 3% |
| Vitamin C | 11 mg | 15 mg | 17% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 17 µg | 24 µg | 6% |
| Minerals | |||
| Calcium | 33 mg | 46 mg | 4% |
| Iron | 0.7 mg | 1 mg | 5% |
| Potassium | 347 mg | 486 mg | 10% |
| Magnesium | 32 mg | 45 mg | 11% |
| Zinc | 0.1 mg | 0.2 mg | 2% |
| Sodium | 3 mg | 4.2 mg | 0% |
Source: USDA FoodData Central, "Squash, winter, acorn, raw" (FDC 168472). Values rounded.
Why is acorn squash good for you?
- 15 mg vitamin C in 1 cup cubes, 17% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 45 mg magnesium in 1 cup cubes, 11% of the daily value. Magnesium contributes to normal muscle function.
- 486 mg potassium in 1 cup cubes, 10% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
Good ways to use it
- Roasted halves filled with grains or beans
- Mashed or added to soups
What should you watch out for?
- Butter and brown sugar, the classic filling, add most of the calories. The thin rind is edible once roasted.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.