Winter Acorn Squash (Raw) – Nutritional Information and Overview
Winter acorn squash is a versatile and nutritious vegetable, commonly enjoyed during the colder months for its rich flavor and creamy texture. This variety of squash is not only a great addition to seasonal dishes but also offers a variety of vitamins and minerals that promote overall health. Below is the detailed nutritional profile for raw winter acorn squash, highlighting its energy content, macronutrients, vitamins, and essential minerals.
Nutritional Information (Per 100g of Raw Winter Acorn Squash)
| Nutrient | Amount |
|---|---|
| Energy | 40 kcal |
| Protein | 0.8 g |
| Fat | 0.1 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 10.42 g |
| Fiber | 1.5 g |
| Sugar | 0.0 g |
| Calcium | 33.0 mg |
| Iron | 0.7 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 36.0 mg |
| Potassium | 347.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.13 mg |
| Copper | 0.065 mcg |
| Manganese | 0.167 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 11.0 mg |
| Thiamin (B1) | 0.14 mg |
| Riboflavin (B2) | 0.01 mg |
| Niacin (B3) | 0.7 mg |
| Vitamin B6 | 0.154 mg |
| Folate (B9) | 17.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 18.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Winter acorn squash is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is an excellent choice for those following gluten-free, vegan, or vegetarian diets. However, as with any new food, it is important to check for individual sensitivities or reactions, particularly if you have allergies to other types of squash or gourd family plants.
Dietary Preferences:
- Vegan: Yes
- Gluten-Free: Yes
- Vegetarian: Yes
- Low-Carb: Moderate
- Low-Sugar: Yes
- High-Fiber: Yes
- Low-Fat: Yes
- Keto-Friendly: No (due to its moderate carb content)
Winter acorn squash can be easily incorporated into a wide range of diets, including vegan, vegetarian, and gluten-free lifestyles. It is a nutrient-dense option that adds variety and color to your meals without being too heavy in calories or fats.
Culinary Uses:
Winter acorn squash can be prepared in numerous ways, offering versatility in cooking. It can be baked, roasted, steamed, or even stuffed, making it a perfect addition to soups, stews, casseroles, and salads. When roasted, the natural sweetness of the squash intensifies, creating a rich flavor that pairs beautifully with both savory and sweet ingredients, such as herbs, spices, and maple syrup.
Some creative ideas include:
- Roasted Acorn Squash: Slice and roast with olive oil, salt, and pepper, and sprinkle with your favorite herbs.
- Stuffed Acorn Squash: Fill with quinoa, rice, or a savory stuffing mixture for a hearty dish.
- Squash Soup: Puree the roasted squash with vegetable broth for a smooth and comforting soup.
Health Benefits:
Winter acorn squash offers a wide array of health benefits thanks to its impressive nutritional profile. Here are some of its most notable health perks:
- Rich in Fiber: A good source of dietary fiber, acorn squash promotes healthy digestion and helps to maintain stable blood sugar levels.
- Packed with Potassium: The high potassium content supports heart health by helping to manage blood pressure levels.
- Rich in Antioxidants: With a significant amount of vitamin C and beta-carotene (which converts into vitamin A in the body), this squash helps to boost the immune system, fight free radicals, and maintain healthy skin.
- Supports Bone Health: Acorn squash contains essential minerals such as calcium and magnesium, which are critical for bone strength and health.
- Low in Calories: With just 40 calories per 100 grams, acorn squash is a nutrient-dense, low-calorie food that can be incorporated into weight management plans.
Conclusion:
Winter acorn squash is a delicious and nutritious vegetable, perfect for the colder months when you need warming, comforting dishes. Whether you are looking to add some extra fiber to your diet or enjoy a hearty, seasonal vegetable, acorn squash is a versatile and healthy choice that can be included in numerous meals. With its impressive range of vitamins, minerals, and antioxidants, it’s not only good for your taste buds but also for your overall health. Whether roasted, stuffed, or pureed, this squash is sure to delight your senses and nourish your body.
Enjoy the benefits of winter acorn squash in your meals and savor its sweet, nutty flavor while supporting your health and well-being.
