Baked Acorn Squash without Salt
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 29.89 g | 11% |
| Net Carbohydrates | 20.87 g | 8% |
| Sugars | No data | - |
| Added Sugars | No data | - |
| Dietary Fiber | 9.02 g | 32% |
| Protein | 2.3 g | 5% |
| Total Fat | 0.29 g | 0% |
| Saturated Fat | 0.06 g | 0% |
| Monounsaturated Fat | 0.02 g | - |
| Polyunsaturated Fat | 0.12 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 263.22 mcg | 29% |
| Vitamin C | 22.14 mg | 25% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 8.2 mg | 0% |
| Potassium | 895.85 mg | 19% |
| Calcium | 90.2 mg | 7% |
| Magnesium | 88.15 mg | 21% |
| Iron | 1.91 mg | 11% |
| Zinc | 0.35 mg | 3% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
29%
Vitamin C
25%
Vitamin D
0%
Vitamin E
-
Vitamin K
-
Vitamin B1
29%
Vitamin B2
2%
Vitamin B3
11%
Vitamin B5
21%
Vitamin B6
23%
Vitamin B7
-
Vitamin B9
10%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
7%
Iron
11%
Magnesium
21%
Phosphorus
7%
Potassium
19%
Sodium
0.4%
Zinc
3%
Copper
20%
Manganese
22%
Selenium
3%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
4%
Isoleucine
7%
Valine
6%
Lysine
3%
Tryptophan
9%
Threonine
5%
Phenylalanine
8%
Methionine
4%
Histidine
4%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 115 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
17 min
Jogging
15 min
Cycling
15 min
Walking
27 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Acorn squash is a nutritious starchy vegetable, providing fiber, vitamins, and minerals, and is a good source of antioxidants. Its fiber content supports digestive health, while antioxidants like carotenoids may protect against cellular damage and are associated with a reduced risk of chronic conditions, including heart disease and certain cancers, as noted by Healthline and WebMD.
1. When You Have Diarrhea: Medlineplus Medical Encyclopedia
Source: MedlinePlus
Summary: Acorn squash is recommended as a suitable vegetable to consume when experiencing diarrhea, alongside other easily digestible foods like carrots, green beans, and peeled zucchini.
Read More: https://medlineplus.gov/ency/patientinstructions/000121.htm
2. Acorn Squash: Nutrition and Benefits
Source: Healthline, 2019
Summary: Acorn squash is a highly nutritious winter squash, rich in carbohydrates, fiber, vitamins (C, B6, folate), and minerals (iron, magnesium, potassium), offering antioxidant benefits from carotenoids and promoting digestive health, potentially reducing the risk of chronic conditions like type 2 diabetes and heart disease.
Read More: https://www.healthline.com/nutrition/acorn-squash
3. Acorn Squash: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Acorn squash is a nutrient-dense winter squash, rich in antioxidants, carotenoids, and vitamins like A and C, contributing to eye health, reducing the risk of heart disease and stroke, and offering skin protection against sun damage and certain cancers.
Read More: https://www.webmd.com/diet/health-benefits-acorn-squash
4. Carb Choices
Source: CDC, 2024
Summary: Acorn squash, classified as a starchy vegetable, provides carbohydrates when cooked, as detailed in the CDC's guide for managing carbohydrate intake.
Read More: https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html
5. Sweet and Spicy Roasted Squash Trio Recipe
Source: Academy of Nutrition and Dietetics
Summary: Acorn squash is a primary ingredient in the Sweet and Spicy Roasted Squash Trio recipe, contributing to a dish that offers dietary fiber and significant amounts of Vitamin A and C per serving.
Read More: https://www.eatright.org/recipes/snacks-and-sides/sweet-and-spicy-roasted-squash-trio-recipe
6. 6 Health Benefits of Squash
Source: Cleveland Clinic
Summary: Acorn squash, identified as a nutritionally valuable winter squash, is rich in vitamins C and B6, beta-carotene, and minerals like calcium, iron, magnesium, and potassium, contributing to antioxidant protection, heart health, and eye health.
Read More: https://health.clevelandclinic.org/benefits-of-squash
