⏱ 55 min total

Stuffed Acorn Squash

Name: Stuffed Acorn Squash
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 1 serving
Ingredients: ½ squash (4 inch dia) Acorn squash; ⅓ tbsp Olive oil; ³⁄₁₆ medium Onion; ⅓ cloves, minced Garlic; ³⁄₁₆ tsp, ground Cumin seed; ³⁄₁₆ tsp Cilantro; 1 ⅓ tbsp Green chilies; ¹⁄₁₆ cup Quinoa; ³⁄₁₆ can Black beans; ⅔ tbsp chopped Scallions; ⅔ tbsp Pepitas; ¹⁄₁₆ cup, crumbled Feta cheese; ⅓ fruit Avocado; ³⁄₁₆ tbsp Lime juice; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper

Per 1 serving · 430 g · 16 ingredients

Calories

415

21%
of a 2,000 cal day

Protein
12g
11% of calories
Carbs
54g
49% of calories
Fat
20g
40% of calories

Portion

At a glance

One serving of Stuffed Acorn Squash (430 g) has 415 calories, with 12 g of protein, 54 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (25% DV), dietary fiber (53% DV) and Vitamin C (43% DV).

Per 100 g

96cal

low energy density

Protein per 100 cal

Net carbs

39g

carbs minus fiber

Fiber

15g

2.5 g sugar

High in

20%+ of the daily value

Protein25%
Dietary fiber53%
Vitamin C43%
Vitamin E20%
Vitamin K24%
Thiamine39%

Good source of

10–19% of the daily value

Calcium16%
Selenium10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 45 min

1
Preheat the oven to 400°F.
2
Slice the acorn squashes in half and scoop out the seeds. Drizzle with half of the olive oil, and season with salt and pepper.
3
Roast squash cut side up for 35-50 minutes, or until tender and browned at the edges. Flip upside down partway through if needed for even cooking.
4
While the squash roasts, cook quinoa according to package directions.
5
Heat the remaining olive oil in a large skillet over medium heat. Add the onion with a pinch of salt and pepper, cooking until translucent.
6
Stir in the garlic, cumin, and coriander, followed by the diced green chiles. Add the cooked quinoa, black beans, scallions, pumpkin seeds, feta cheese, lime juice, and additional salt and pepper to taste.
7
Remove the skillet from heat and let it cool slightly. Stir in the diced avocado, then taste and adjust the seasoning if needed.
8
Spoon the filling into the roasted acorn squash halves and serve.

Vitamins & minerals

Amounts for 1 serving (430 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	54 μg	6%
Vitamin C	39 mg	43%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	29 μg	24%
Thiamine	0.5 mg	39%
Riboflavin (B2)	0.3 mg	23%
Niacin	4 mg	23%
Vitamin B6	1 mg	56%
Folate (B9)	172 μg	43%
Vitamin B12	0.1 μg	4%
Pantothenic acid	2 mg	44%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	159 mg	16%
Iron	5 mg	61%
Potassium	1,476 mg	31%
Magnesium	180 mg	43%
Phosphorus	353 mg	50%
Zinc	2 mg	20%
Copper	1 mg	62%
Manganese	1 mg	52%
Selenium	5 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	16 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	550 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	0.3 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	8 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 415 calories

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

79min
Walking (3.5 mph)
50min
Cycling (moderate)
35min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Stuffed Acorn Squash?

One serving of Stuffed Acorn Squash (1 serving) has 415 calories, which works out to 96 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Stuffed Acorn Squash high in protein?

It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Stuffed Acorn Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Stuffed Acorn Squash?

263 mg per serving.

How much sugar is in Stuffed Acorn Squash?

2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (430 g)

Calories415

% Daily Value*

Total fat 20g	25%
Saturated fat 3.6g	18%
Trans fat 0g
Cholesterol 5.5mg	2%
Sodium 263mg	11%
Total carbohydrate 54g	20%
Dietary fiber 15g	53%
Total sugars 2.5g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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