cherry image
Acorn squash (winter, cooked, boiled, mashed, unsalted)
Vegetables

Acorn squash (winter, cooked, boiled, mashed, unsalted) nutrition facts

Per 1 cup, mashed · 245 g

Calories
83
4%
of a 2,000 cal day
  • Protein
    1.6g
    7% of calories
  • Carbs
    22g
    91% of calories
  • Fat
    0.2g
    2% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Acorn squash (winter, cooked, boiled, mashed, unsalted) (1 cup, mashed, 245 g) has 83 calories, with 1.6 g of protein, 22 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (91% of calories). It is high in dietary fiber (23% DV), thiamine (20% DV) and Vitamin B6 (22% DV).

Per 100 g
34cal
very low energy density
Protein per 100 cal
1.9g
Net carbs
15g
carbs minus fiber
Fiber
6.4g

High in

20%+ of the daily value

  • Dietary fiber23%
  • Thiamine20%
  • Vitamin B622%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Vitamin C18%
  • Pantothenic acid15%
  • Iron17%
  • Potassium14%
  • Magnesium15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, mashed (245 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A100 μg
11%
Vitamin C16 mg
18%
Vitamin D0 μg
0%
Thiamine0.2 mg
20%
Riboflavin (B2)0 mg
2%
Niacin1 mg
8%
Vitamin B60.3 mg
22%
Folate (B9)27 μg
7%
Vitamin B120 μg
0%
Pantothenic acid1 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium64 mg
6%
Iron1 mg
17%
Potassium644 mg
14%
Magnesium64 mg
15%
Phosphorus66 mg
9%
Zinc0.3 mg
2%
Copper0.1 mg
14%
Manganese0.4 mg
16%
Selenium1 μg
2%
Full breakdown · 26 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene1,201 μg—
Cystine0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Threonine0 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 83 calories

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

  • 16min
    Walking (3.5 mph)
  • 10min
    Cycling (moderate)
  • 7min
    Running (6 mph)
  • 12min
    Swimming laps

Common questions

How many calories are in Acorn squash (winter, cooked, boiled, mashed, unsalted)?

One serving of Acorn squash (winter, cooked, boiled, mashed, unsalted) (1 cup, mashed) has 83 calories, which works out to 34 calories per 100 g. That is about 4.2% of a 2,000-calorie day.

Is Acorn squash (winter, cooked, boiled, mashed, unsalted) high in protein?

Not especially. It has 1.6 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, cooked, boiled, mashed, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 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, cooked, boiled, mashed, unsalted)?

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

Recipes with acorn squash

More vegetables

View all