What Is the Nutritional Value of an Acorn Squash?

Acorn squash is a delicious vegetable that is frequently incorporated into meals, especially at dinner. There are other varieties (such as butternut squash and junior squash), all of which are nutritionally similar to the acorn squash. Although it is considered a winter squash, it is belongs to the species of summer squash such as zucchini. Acorn squash has a number of nutrients and is a healthy choice for people who are diet conscious. Squash is a good source of numerous vitamins and nutrients, with a low estimated glycemic load.

Nutritional Information

One cup of acorn squash (cut into cubes, approximately 205 grams) contains 115 calories. None of those calories come from fat, as acorn squash is a fat-free food. There is no cholesterol in squash, and 8 milligrams of sodium. The total carbohydrate count is 30 grams, with 2 grams of protein. Squash contains only trace amounts of sugar and 9 grams of dietary fiber. Acorn squash contains 18 percent of the daily recommended dose of vitamin A, 37 percent of vitamin C, nine percent of calcium and 11 percent of iron.

Preparation

Acorn squash is shaped much like an acorn with longitudinal ridges, and appears deep green in color on the outside and yellow-orange on the inside. Acorn squash is not normally peeled, as there are a great deal of nutrients in the skin. The squash is typically cut in half and baked, and may then be filled with toppings. Although baked acorn squash is quite healthy, the addition of butter or other heavy fillings will add to the fat and calorie content. A nutritionally sound alternative is to thinly slice the acorn squash, then steam or microwave it and serve with light seasonings.

Uses

Acorn squash is an extremely versatile food which can be eaten plain after cooking, or more commonly, prepared with salt, pepper and better. Olive oil is more nutritious than butter and may be substituted. Another healthy option is to fill the acorn squash with spices (such as nutmeg) and chopped or pureed vegetables or fruit. As with other types of squash, acorn squash may be chopped up and served in mixed vegetable medleys along with a combination of carrots, zucchini, broccoli, or cauliflower. The consumption of acorn squash as part of a vegetable or fruit dish is an excellent way to increase the nutritional value of squash. Acorn squash should be served as part of a well-balanced meal that includes a source of protein (such as chicken).

Benefits

Since acorn squash is low in calories and naturally fat-free, it is an ideal choice for people who are attempting to lose weight. Squash is also advantageous for those who are limiting their sodium and cholesterol intakes. Squash is an excellent source of nutrients, including thiamin, magnesium and potassium.

Drawbacks

Since squash is such a healthy food, it can be safely consumed on a regular basis, and is a permissible part of nearly everyone's diet. However, it may not be allowed in the first phase of some low-carbohydrate diets due its moderate carbohydrate content. Some people dislike the taste of squash, but with its mild flavor, the vegetable can be easily incorporated into casseroles, mixed vegetable servings, and other dishes. To preserve the nutritional value of acorn squash, butter and other oily toppings should be added in moderation.

Resources

• Nutritional Facts for Acorn Squash
• Squash Glossary
• Acorn Squash Recipes