Acorn Squash Health Benefits and Nutrition Facts

Nutritional summary

Acorn squash is categorized by major health institutions as a red and orange vegetable, a group specifically emphasized in dietary guidelines to ensure a variety of nutrient-dense food intake .
As a starchy vegetable, it serves as a source of complex carbohydrates and dietary fibre, which are essential for maintaining a balanced dietary pattern .
The deep pigment of the squash is provided by several phytochemicals, including beta-carotene (an orange pigment the body converts to vitamin A) and lutein/zeaxanthin (yellow pigments concentrated in the eye) .
Because it contains notably higher levels of potassium compared to many other common vegetables, it is often grouped with potatoes as a key source of this essential mineral .

Interesting fact

Despite being botanically classified as a fruit and treated culinarily as a winter squash, acorn squash belongs to the same species as zucchini and summer squash.

Standout nutrients

SUPER

SOURCE

beta-Carotene

ACE

SOURCE

Vitamin A

GREAT

SOURCE

Potassium

SUPER

SOURCE

Water

kcal per 100g

Protein0.90g

Fat0.10g

Carbs5.87g

Fiber1.40g

Sugar1.88g

Fat breakdown

Polyunsat0.01g

Monounsat0.01g

Saturated0.05g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Lighter footprint

Squash has a low carbon footprint and stores well without refrigeration.

Confidencemedium

Storage

Cool Dark Place

1–3 months

Store in a well-ventilated area to prevent moisture buildup.

Refrigerate

3–5 days

Applies once the squash has been cut or cooked.

Flavour

Data & Sources

Harmonized from 3 validated sources

Phenol-Explorer

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Home • The Nutrition Source - Harvard University

[2]nutritionsource.hsph.harvard.edu

Winter Squash - SNAP-Ed Connection - USDA

[3]snaped.fns.usda.gov

Carbohydrate confusion and dietary patterns: unintended public health consequences of “food swapping” - PMC

[6]pmc.ncbi.nlm.nih.gov

Healthy Eating As You Age: Know Your Food Groups

[7]www.nia.nih.govnia.nih.gov

A Review of the Science of Colorful, Plant-Based Food and Practical ...

[8]pmc.ncbi.nlm.nih.gov

[PDF] Fruit and Vegetable Consumption by School Lunch Participants

[9]ers.usda.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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