Acorn Squash (Baked with Salt) – Nutritional Information
Acorn squash, when baked and seasoned with a touch of salt, is not only a comforting and flavorful vegetable but also a nutritional powerhouse. Packed with essential vitamins, minerals, and fiber, it makes an excellent addition to a healthy diet. Here is the detailed nutritional profile of baked acorn squash with salt per 100g serving:
Nutritional Information
| Nutrient | Amount |
|---|---|
| Energy | 56 kcal |
| Protein | 1.12 g |
| Fat | 0.14 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 14.58 g |
| Fiber | 4.4 g |
| Sugar | 0.0 g |
| Calcium | 44 mg |
| Iron | 0.93 mg |
| Magnesium | 43 mg |
| Phosphorus | 45 mg |
| Potassium | 437 mg |
| Sodium | 240 mg |
| Zinc | 0.17 mg |
| Copper | 0.086 mcg |
| Manganese | 0.242 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 10.8 mg |
| Thiamin (Vitamin B1) | 0.167 mg |
| Riboflavin (Vitamin B2) | 0.013 mg |
| Niacin (Vitamin B3) | 0.881 mg |
| Vitamin B6 | 0.194 mg |
| Folate | 19.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 21.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Acorn squash is naturally gluten-free, dairy-free, and vegan. However, ensure no cross-contamination during preparation, especially if you’re cooking in a shared kitchen with allergen-containing foods. The added salt doesn’t introduce any new allergens.
Dietary Preferences
- Gluten-Free: Safe for those avoiding gluten.
- Vegetarian: A great choice for vegetarians as it is plant-based.
- Vegan: Suitable for vegan diets.
- Low-Fat: Contains minimal fat, making it a heart-healthy choice.
- Low-Calorie: With only 56 kcal per 100g serving, acorn squash is a great option for those watching their calorie intake.
Health Benefits
- Rich in Fiber: Acorn squash is an excellent source of dietary fiber, promoting digestive health and providing a feeling of fullness, which can help with weight management.
- High in Potassium: Potassium is essential for heart health and helps in regulating blood pressure levels.
- Vitamin A: It provides a good amount of Vitamin A, which is essential for maintaining healthy vision and skin.
- Antioxidants: The squash contains antioxidants such as Vitamin C, which help in fighting free radicals and supporting the immune system.
- Minerals for Bone Health: With significant levels of calcium, magnesium, and phosphorus, acorn squash supports strong and healthy bones.
Cooking Tips
- Baking: To make the most of acorn squash, bake it in the oven with a sprinkle of salt and a drizzle of olive oil. Baking brings out its natural sweetness and enhances its nutritional content.
- Pairing: Acorn squash pairs wonderfully with dishes such as roasted meats, grains, or a simple leafy green salad. Its mild flavor allows it to blend well with various seasonings, including cinnamon, nutmeg, and ginger.
- Storage: Once baked, acorn squash can be stored in the fridge for up to 3-4 days. Reheat gently in the oven or microwave for a quick side dish.
Conclusion
Baked acorn squash with salt is not just a delicious and warming side dish, but itβs also full of nutrients that contribute to your overall health. With a balance of fiber, vitamins, and minerals, it is a great way to nourish your body while enjoying the rich, natural flavors of this winter vegetable. Perfect for the cooler months, acorn squash is versatile and easily incorporated into a variety of meals. Whether you’re looking for a healthy addition to your dinner table or a light snack, this humble squash is a nourishing choice for all dietary preferences.
