Acorn Squash Nutrition Benefits the Heart, Gut & More (Plus How to Use It)

What looks like an acorn but tastes like a squash … and helps your body combat disease? The answer is simple: the acorn squash. Acorn squash nutrition, like butternut squash nutrition, is packed with an incredible number of essential nutrients and can help reduce your risk for a number of very serious issues, such as diabetes, cancer and heart disease.

Named for its acorn-like shape, acorn squash is part of the Cucurbita family of vegetables known for its disease-fighting and immunity-boosting properties.

It’s been around for several hundred years as one of the staple foods of many Native American tribes, so if you’re late to the game, that’s OK. Find out why acorn squash may just turn out to be one of your new favorite foods and just how beneficial acorn squash nutrition can be.

Acorn squash nutrition facts

This variety of winter squash is known as Cucurbita pepo var. turbinata. It is closely related to other winter squash varieties, such as kabocha squash, as well as many summer squashes.

The most common acorn squashes are dark green in color with a splash of orange near the top, but they can also be found in a golden yellow color and white.

Ad

Acorn squash is one of the many types of winter squash available.

What’s the distinction between winter squash, summer squash and pumpkins, you may ask? Simply the time of year they’re eaten.

Winter squash have thicker, harder rinds that make them perfect for storing for long periods of time, like during the winter when crops are scarce.

The acorn squash is indigenous to North and Central America and was introduced to European settlers by Native Americans during the time of colonization. These Native Americans referred to this variety of winter squash as one of the Three Sisters, staple foods responsible for the longtime existence of these ancient peoples. The other two foods in this trio were beans and corn.

After being exported to various parts of Europe, farmers in both France and Spain found it to be a successful crop, and it’s still cultivated there today. Winter squash can also be discovered growing in Australia.

Today, acorn squash is known also as “pepper squash” or “Des Moines squash.”

Acorn squash nutrition is intriguing because of the difference in nutritional value of the raw vegetable versus the cooked version. When you have baked acorn squash, the nutritional quality increases significantly for almost every vitamin and mineral.

However, three important antioxidants found in raw acorn squash nutrition, beta-carotene, lutein and zeaxanthin, may diminish when cooked. For that reason, it’s not a bad idea to eat acorn squash both raw and cooked to maximize its nutritional content.

Among the important compounds found in acorn squash nutrition, its vitamin C, fiber and potassium are the most acclaimed. Although it has a relatively large calorie load for one small portion, the presence of such a large amount of fiber and essential nutrients makes it a great addition to a weight-conscious and optimal health diet.

A one-cup serving of raw acorn squash nutrition (about 140 grams) provides approximately:

• Calories: 56
• Total Carbohydrates: 14.6 g
• Fiber: 2.1 g
• Total Fat: 0.1 g
• Saturated Fat: 0.03 g
• Polyunsaturated Fat: 0.06 g
• Monounsaturated Fat: 0.01 g
• Protein: 1.1 g
• Sodium: 4.2 mg (<1% DV*)
• Vitamin C: 15.4 mg (17% DV)
• Thiamine: 0.2 mg (17% DV)
• Pantothenic Acid: 0.6 mg (12% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Magnesium: 44.8 mg (11% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 486 mg (10% DV)
• Manganese: 0.2 mg (9% DV)
• Iron: 1 mg (6% DV)
• Folate: 23.8 mcg (6% DV)
• Niacin: 1 mg (6% DV)
• Calcium: 46.2 mg (4% DV)
• Phosphorus: 50.4 mg (4% DV)
• Vitamin A: 25.2 mcg (3% DV)

Raw acorn squash nutrition also contains some zinc, selenium, riboflavin, beta-carotene, lutein and zeaxanthin.

A one-cup serving of baked acorn squash nutrition (approximately 205 grams) contains about:

• Calories: 115
• Total Carbohydrates: 29.9 g
• Fiber: 9 g
• Total Fat: 0.3 g
• Saturated Fat: 0.06 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.02 g
• Protein: 2.3 g
• Sodium: 8.2 mg (<1% DV*)
• Vitamin C: 22.1 mg (25% DV)
• Thiamine: 0.3 mg (25% DV)
• Vitamin B6: 0.4 mg (24% DV)
• Copper: 0.2 mg (22% DV)
• Manganese: 0.5 mg (22% DV)
• Magnesium: 88.2 mg (21% DV)
• Pantothenic Acid: 1 mg (20% DV)
• Potassium: 896 mg (19% DV)
• Iron: 1.9 (11% DV)
• Niacin: 1.8 mg (11% DV)
• Folate: 39 mcg (10% DV)
• Calcium: 90.2 mg (7% DV)
• Phosphorus: 92.2 mg (7% DV)
• Vitamin A: 43 mcg (5% DV)
• Zinc: 0.3 mg (3% DV)
• Selenium: 1.4 mcg (3% DV)

Baked acorn squash nutrition also contains some riboflavin.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health benefits

1. High in antioxidants

Acorn squash nutrition has significantly high levels of antioxidants that are important for maintaining optimum functioning within the body. Most impressively are the carotenoids contained in just one serving of acorn squash.

Ad

This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

Beta-carotene, in particular, is found in large quantities in raw acorn squash nutrition. Although not considered an “essential nutrient,” beta-carotene is converted by the body into vitamin A, which is vital to proper health and function.

People who consume large amounts of beta-carotene statistically have lower instances of heart disease and cancer.

2. Can boost immune system and combat inflammation

One of the best things about acorn squash nutrition is the large quantity of vitamin C, also known as ascorbic acid, it has. Vitamin C has long been known to benefit the body in many ways, specifically for its power in boosting immunity.

Not only can extra vitamin C help you fight off the common cold and flu, but it also helps your body from falling even more ill to complications that arise from these common illnesses, such as pneumonia. It’s commonly understood to be an antibacterial and antiviral nutrient in the body.

3. May reduce high blood pressure

Acorn squash is one of the top potassium-rich foods available, which is essential for maintaining normal blood pressure levels. A diet high in potassium can help regulate blood pressure, especially when accompanied by foods low in sodium.

4. Aids in fighting cancer

Preventing cancer is a lifelong fight that can be helped when you eat more acorn squash. Like many foods high in antioxidants, acorn squash is also a cancer-fight food that helps decrease your risk for certain cancers.

Acorn squash nutrition can help in the battle against cancer thanks to the high presence of vitamin C within it. High levels of vitamin C help the human body better respond to conventional treatments for cancer by acting as a “targeting” agent, so chemotherapy, for example, more efficiently kills cells, rather than everything it touches.

Vitamin C has also been used as a complementary treatment option for lung and ovarian cancer.

5. Helps improve skin health

Eating acorn squash regularly can also have an impact on the health of your skin. Its vitamin C content promotes the production of collagen, which helps skin stay bright and staves off wrinkles.

The potassium found in acorn squash nutrition is known for helping reduce the appearance of cellulite in skin by treating the fluid retention common in high-sodium lifestyles. By decreasing your sodium intake and eating foods rich in potassium, like acorn squash, you may notice a reduction in cellulite.

6. Supports prostate health

Acorn squash nutrition has also been found to be good for the health of your prostate in various ways.

In addition to its general anti-inflammatory and antioxidant properties, squash can help reduce symptoms and improve the quality of life in men with benign prostatic hyperplasia, also known as BPH or enlarged prostate. Preliminary research has suggested consumption of squash increases urinary tract flow and decreases the swelling of the prostate gland in BPH.

Another prostate-related benefit of acorn squash is its potential ability to improve prostate health in patients with diabetes. Diabetes is closely linked to many issues with enlarged prostate and other types of damage caused by oxidative stress.

High amounts of vitamin C seem to be able to regulate the function of antioxidants within the prostate and improve the body’s natural defense against damage to the prostate.

7. May reduce risk of metabolic syndrome

A diet high in fiber is one step in the journey to fighting metabolic syndrome and reducing your risk for its sometimes fatal consequences.

High-fiber foods like acorn squash support healthy digestion and the efficient absorption of nutrients from food. They’re known to significantly reduce high blood pressure and improve your “lipid profile,” or the levels of fats and cholesterol in the bloodstream, both of which are conditions found in metabolic syndrome.

Not only can acorn squash nutrition help lower blood triglycerides, reduce high blood pressure and regulate cholesterol, but the fiber in it is also helpful in reducing obesity, another important factor in metabolic syndrome.

8. Protects eye health

Thanks to its natural carotenoids (including beta-carotene, lutein and zeaxanthin), acorn squash nutrition supports ocular health. These compounds help filter harmful blue light and reduce oxidative stress in the retina, potentially lowering the risk of age-related macular degeneration and cataracts.

The CAREDS study (an ancillary study to the Women’s Health Initiative) found that women aged 50-79 with higher dietary intake of lutein and zeaxanthin had a significantly lower prevalence of intermediate age-related macular degeneration, especially among those under age 75 with stable intake and without chronic disease.

9. May reduce risk of heart disease

The fiber, potassium and antioxidant content in acorn squash nutrition all work together to support cardiovascular health. Fiber helps lower LDL (“bad”) cholesterol, potassium aids in blood pressure regulation, and antioxidants combat inflammation and oxidative damage to blood vessels, all of which may contribute to a reduced risk of heart disease.

How to use

How to select

Like many common produce items, acorn squash is particularly susceptible to the absorption of pesticides and should be purchased in organic varieties whenever possible.

This winter squash variety is particularly susceptible to decay, so make sure to purchase only squash with no outward signs of damage, including a soft rind.

Depending on the age and quality of the squash, it can keep anywhere from one week to six months. Make sure to store it away from direct sunlight in a cool, dry area.

How to cook

After slicing your acorn squash in half, it’s useful to thoroughly clean out the middle section of seeds and stringy parts before then separating it into cubes. Don’t automatically trash the seeds, either. Like with pumpkins, the seeds of acorn squash are edible and high in antioxidants.

You can keep extra cubes wrapped in plastic in your refrigerator for a few days before eating or cooking them, or try freezing them once you have separated out the appropriate amount for specific recipes.

There are many appropriate cooking methods for acorn squash. You should first peel squash if you choose to steam it, like most winter squash. When baking, peeling is not necessary.

Interested in combining different squash types or the differences between them? There are many varieties available, each with its own nutritional value.

Butternut squash offers a nutty flavor and is easiest to peel. Calabaza is similar to butternut but is rarer and can be found in the Caribbean.

One squash popular in creating pie fillings and similar items is hubbard squash, which is massive in comparison to other squash and can weigh up to 20 pounds.

Recipes

There are many acorn squash recipes out there to try. This acorn squash soup is a great one to try on a cool autumn evening or during the winter months, while this healthy roasted acorn squash recipe is perfect anytime you have this popular fall food on hand.

Risks, side effects and interactions

Because it’s low in purines and oxalates, acorn squash is generally considered very hypoallergenic. However, there are some people who have a winter squash allergy, so stop eating acorn squash and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.

Another common reaction to squash is mild irritant contact dermatitis, an inflammation and swelling of the skin caused by handling this vegetable with bare hands. It’s more common in other forms of squash, but if you find your skin becomes itchy, red or swollen when handling acorn squash, try using gloves when preparing it.

Large amounts of beta-carotene can interact with statins and mineral oil, so if you take either of these, try eating your acorn squash only in cooked form.

Final thoughts

• Acorn squash, a member of the winter squash family, has been used for centuries, first by Native Americans as one of their main staple foods.
• Acorn squash nutrition boasts of many important compounds, including fiber, vitamin C and potassium.
• Because of the vitamin A, vitamin C and other important antioxidants contained in acorn squash nutrition, it’s a disease-fighting food that helps boost your immune system and reduce chronic inflammation that leads to many diseases.
• Acorn squash also may help decrease high blood pressure and prevent metabolic syndrome, which is a large risk factor for diabetes, cancer and heart disease.
• It’s important to buy acorn squash organic whenever you can because of the number of pesticides conventional crops contain.
• The nutritional value of acorn squash changes from raw to cooked, so it’s good to eat both in order to get the most “bang for your buck.”
• Acorn squash is an inexpensive food that can be used in a huge variety of cooking methods and is sure to positively supplement any diet.