It’s particularly rich in plant pigments called carotenoids, which have powerful antioxidant effects. Diets high in antioxidants have been shown to reduce your risk of various chronic conditions, such as heart disease and certain cancers ( 7). A good source of antioxidantsĪcorn squash is loaded with antioxidants, which are compounds that protect against cellular damage. Unlike refined carb sources like white rice and white pasta, acorn squash is an excellent source of fiber, which slows digestion, helps regulate blood sugar levels, and promotes feelings of fullness ( 6). The bright orange flesh of acorn squash is packed with vitamin C, provitamin A, B vitamins, potassium, magnesium, iron, and manganese, all of which are critical for health. It’s rich in many vitamins and minerals that promote your health in various ways. Packed with important nutrientsĪcorn squash is a highly nutritious carb choice. SummaryĪcorn squash is a sweet winter squash that’s low in calories yet packed with nutrients, including vitamin C, potassium, and magnesium.ĭue to its nutritional profile, acorn squash provides some impressive health benefits. It’s also an excellent source of B vitamins, which are involved in red blood cell production and metabolism, as well as the electrolytes magnesium and potassium, which are critical for muscle function and blood pressure regulation ( 4).Īdditionally, acorn squash is brimming with fiber, a nutrient that’s essential for healthy digestion and plays an important role in disease prevention ( 5). It’s especially high in vitamin C, a water-soluble nutrient that promotes immune system health by supporting immune cell function and protecting against potentially harmful microbes ( 3). Though acorn squash is low in calories, it’s packed with various nutrients. Provitamin A: 18% of the Daily Value (DV).One cup (205 grams) of cooked acorn squash offers ( 2): Like other winter squash, acorn squash are highly nutritious, providing a quality source of vitamins, minerals, and fiber. They’re also favored by backyard farmers, as they’re easy to grow and can be kept for up to a month when properly cured and stored, providing a nutritious produce source during times when other fresh vegetables are scarce. Though they’re botanically classified as a fruit, they’re considered a starchy vegetable and can be used similarly to other high-carb vegetables, such as potatoes, butternut squash, and sweet potatoes. They’re grown in many countries throughout the world but especially popular in North America. However, the most commonly grown varieties are dark green and often have a patch of bright orange towards the top.Īcorn squash have sweet, yellow-orange flesh that has a slightly nutty flavor. It has an acorn-like shape with ridged skin that can vary in color from dark green to white. Powered by the ESHA Research Database © 2018, ESHA Research, Inc.Acorn squash is a type of winter squash that belongs to the Cucurbitaceae or gourd family, which also includes pumpkin, butternut squash, and zucchini ( 1). If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. (-) Information is not currently available for this nutrient. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
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