Calories in Acorn squash

Acorn squash, with its vibrant color and sweet taste, is not only a delicious carb option but also packed with nutrients. This article reviews acorn squash, including its nutrition, benefits, and culinary uses.

With its vibrant color and sweet taste, acorn squash makes for an appealing and nutritious carbohydrate option. Not only is it delicious, but it is also packed with essential nutrients and offers numerous health benefits. This article reviews the nutrition profile, health benefits, and culinary uses of acorn squash.

What is Acorn Squash?

Acorn squash is a type of winter squash belonging to the Cucurbitaceae family, which includes pumpkins, butternut squash, and zucchini. It is characterized by its acorn-like shape and ridged skin, which can range in color from dark green to white. The most common varieties are dark green with a patch of bright orange at the top. Inside, the squash has sweet, yellow-orange flesh with a slightly nutty flavor. Acorn squash is popular in North America and is favored by backyard farmers for its ease of growth and storage longevity.

Nutritional Profile of Acorn Squash

Acorn squash is highly nutritious, providing a quality source of vitamins, minerals, and fiber. One cup (205 grams) of cooked acorn squash offers:

• Calories: 115
• Carbohydrates: 30 grams
• Protein: 2 grams
• Fiber: 9 grams
• Provitamin A: 18% of the Daily Value (DV)
• Vitamin C: 37% of the DV
• Thiamine (Vitamin B1): 23% of the DV
• Pyridoxine (Vitamin B6): 20% of the DV
• Folate (Vitamin B9): 10% of the DV
• Iron: 11% of the DV
• Magnesium: 22% of the DV
• Potassium: 26% of the DV
• Manganese: 25% of the DV

Despite being low in calories, acorn squash is rich in various nutrients, particularly vitamin C, which supports immune health, and B vitamins, which are involved in red blood cell production and metabolism. It is also an excellent source of fiber, which is essential for healthy digestion.

Foods with Calorie Content Equivalent to Acorn Squash

Acorn squash is a nutritious winter vegetable that offers around 115 calories per one-cup (205 grams) serving when cooked. If you’re looking to compare the calorie content of acorn squash to other foods, here are some examples of foods that contain a similar number of calories per serving:

Vegetables and Fruits

• Sweet Potatoes: One medium-sized sweet potato (130 grams) contains approximately 112 calories. Like acorn squash, sweet potatoes are rich in vitamins, minerals, and fiber.
• Butternut Squash: One cup (205 grams) of cooked butternut squash provides around 82 calories. Although slightly lower in calories than acorn squash, butternut squash is also packed with nutrients.
• Avocado: Half of an avocado (100 grams) contains about 160 calories. While higher in calories, avocado provides healthy fats along with vitamins and minerals.
• Bananas: A medium-sized banana (118 grams) has approximately 105 calories. Bananas are a good source of potassium, vitamin C, and dietary fiber.

Grains and Legumes

• Quinoa: One cup of cooked quinoa (185 grams) contains around 120 calories. Quinoa is a complete protein and a good source of fiber and essential minerals.
• Brown Rice: One cup of cooked brown rice (195 grams) has about 215 calories, nearly double that of acorn squash, but it is a good source of complex carbohydrates and fiber.
• Lentils: One cup of cooked lentils (198 grams) provides approximately 230 calories. Lentils are high in protein, fiber, and various micronutrients.

Dairy and Protein Sources

• Greek Yogurt: One cup (245 grams) of plain non-fat Greek yogurt contains about 100 calories. Greek yogurt is high in protein and calcium.
• Eggs: Two large eggs (100 grams) provide around 140 calories. Eggs are an excellent source of high-quality protein and several essential vitamins and minerals.
• Chicken Breast: A 3-ounce (85 grams) serving of cooked chicken breast has approximately 140 calories. Chicken breast is a lean protein source rich in essential amino acids.

Nuts and Seeds

• Almonds: One ounce (28 grams) of almonds, which is about 23 almonds, contains roughly 160 calories. Almonds are high in healthy fats, protein, and fiber.
• Chia Seeds: One ounce (28 grams) of chia seeds provides around 138 calories. Chia seeds are rich in omega-3 fatty acids, fiber, and various micronutrients.

Snacks and Miscellaneous

• Popcorn: Three cups of air-popped popcorn (24 grams) have about 90 calories. Popcorn is a whole grain and can be a low-calorie snack if prepared without added fats.
• Dark Chocolate: One ounce (28 grams) of dark chocolate (70-85% cocoa) contains approximately 170 calories. Dark chocolate is high in antioxidants and can be enjoyed in moderation.

Health Benefits of Acorn Squash

Packed with Important Nutrients

Acorn squash is a nutrient-dense carbohydrate choice, rich in vitamins and minerals that promote health. It contains high levels of vitamin C, provitamin A, B vitamins, potassium, magnesium, iron, and manganese, which are critical for overall health.

A Good Source of Antioxidants

Acorn squash is loaded with antioxidants, including carotenoids like alpha and beta-carotene, which have powerful effects on health. Diets high in antioxidants can reduce the risk of chronic conditions such as heart disease and certain cancers.

Promotes Digestive Health

The high fiber content in acorn squash supports digestive health by preventing constipation and promoting regular bowel movements. Both soluble and insoluble fibers in the squash aid in maintaining a healthy gut microbiome, which is crucial for immune function and disease prevention.

May Protect Against Certain Diseases

Increasing vegetable intake, including acorn squash, may lower the risk of chronic diseases. Diets rich in vegetables help reduce heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels, and may protect against neurodegenerative diseases like Alzheimer’s.

Culinary Uses of Acorn Squash

Acorn squash is versatile and can be used in various sweet and savory dishes. It can be baked, roasted, or microwaved as a quick side dish. A popular preparation method is to cut it in half, scoop out the seeds, drizzle with olive oil, and bake at 400°F (200°C) for 35-45 minutes.

Delicious Recipe Ideas

• Baked Acorn Squash: Cut in half, remove seeds, drizzle with olive oil, and bake until tender.
• Roasted Acorn Squash: Slice into thin pieces and roast, making the skin edible.
• Salad Addition: Toss baked cubes into salads for a boost of color and nutrients.
• Stuffed Acorn Squash: Fill halves with cooked quinoa, pumpkin seeds, cranberries, and goat cheese.
• Mashed Acorn Squash: Mash with olive oil, salt, and pepper as an alternative to mashed potatoes.
• Smoothie Ingredient: Blend cooked squash with coconut milk, vanilla protein powder, cinnamon, almond butter, and frozen banana chunks for a filling smoothie.

The Bottom Line

Acorn squash is a nutrient-rich, low-calorie vegetable that offers numerous health benefits. It is an excellent source of fiber, vitamins, and minerals, and its antioxidant properties make it a valuable addition to a healthy diet. Its versatility in the kitchen allows it to be incorporated into various dishes, making it a delicious and nutritious option for meals.

By including acorn squash in your diet, you can enjoy its sweet flavor while reaping the benefits of its impressive nutritional profile.