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Acorn squash (winter, raw)
Vegetables

Acorn squash (winter, raw) nutrition facts

Per 1 squash (4 inch dia) · 431 g

Calories
172
9%
of a 2,000 cal day
  • Protein
    3.4g
    7% of calories
  • Carbs
    45g
    91% of calories
  • Fat
    0.4g
    2% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Acorn squash (winter, raw) (1 squash (4 inch dia), 431 g) has 172 calories, with 3.4 g of protein, 45 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (91% of calories). It is high in dietary fiber (23% DV), Vitamin C (53% DV) and thiamine (50% DV).

Per 100 g
40cal
very low energy density
Protein per 100 cal
2g
Net carbs
38g
carbs minus fiber
Fiber
6.5g

High in

20%+ of the daily value

  • Dietary fiber23%
  • Vitamin C53%
  • Thiamine50%
  • Vitamin B651%
  • Pantothenic acid34%
  • Iron38%

Good source of

10–19% of the daily value

  • Niacin19%
  • Folate (B9)18%
  • Calcium14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 squash (4 inch dia) (431 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A78 μg
9%
Vitamin C47 mg
53%
Vitamin D0 μg
0%
Thiamine1 mg
50%
Riboflavin (B2)0 mg
3%
Niacin3 mg
19%
Vitamin B61 mg
51%
Folate (B9)73 μg
18%
Vitamin B120 μg
0%
Pantothenic acid2 mg
34%

Minerals

NutrientAmount% Daily Value
Calcium142 mg
14%
Iron3 mg
38%
Potassium1,496 mg
32%
Magnesium138 mg
33%
Phosphorus155 mg
22%
Zinc1 mg
5%
Copper0.3 mg
31%
Manganese1 mg
31%
Selenium2 μg
4%
Full breakdown · 26 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.4 g—
Beta carotene948 μg—
Cystine0 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 172 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 33min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Acorn squash (winter, raw)?

One serving of Acorn squash (winter, raw) (1 squash (4 inch dia)) has 172 calories, which works out to 40 calories per 100 g. That is about 8.6% of a 2,000-calorie day.

Is Acorn squash (winter, raw) high in protein?

Not especially. It has 3.4 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Acorn squash (winter, raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 91% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Acorn squash (winter, raw)?

13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

Recipes with acorn squash

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