Acorn Squash (Baked, Without Salt) – Nutritional Information
Acorn squash is a flavorful and nutrient-dense winter vegetable, often enjoyed for its subtly sweet taste and satisfying texture. Baked without salt, this simple yet wholesome dish is rich in fiber, vitamins, and essential minerals. Below is a detailed nutritional profile of this delicious vegetable, perfect for health-conscious eaters seeking to boost their dietary intake with minimal calories.
Nutritional Breakdown (Per 100g of Baked Acorn Squash, No Salt Added):
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 56.0 |
| Protein (g) | 1.12 |
| Total Fat (g) | 0.14 |
| Saturated Fat (g) | 0.03 |
| Carbohydrates (g) | 14.58 |
| Fiber (g) | 4.4 |
| Sugar (g) | 0.0 |
| Calcium (mg) | 44.0 |
| Iron (mg) | 0.93 |
| Magnesium (mg) | 43.0 |
| Phosphorus (mg) | 45.0 |
| Potassium (mg) | 437.0 |
| Sodium (mg) | 4.0 |
| Zinc (mg) | 0.17 |
| Copper (mcg) | 86.0 |
| Manganese (mg) | 0.24 |
| Selenium (mcg) | 0.7 |
| Vitamin C (mg) | 10.8 |
| Thiamine (mg) | 0.17 |
| Riboflavin (mg) | 0.01 |
| Niacin (mg) | 0.88 |
| Vitamin B6 (mg) | 0.19 |
| Folate (mcg) | 19.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 21.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information
This baked acorn squash is naturally free from common allergens like gluten, dairy, and nuts. It is a suitable option for those following a variety of dietary restrictions, including vegetarian, vegan, and gluten-free diets.
Dietary Preferences
- Vegan-Friendly: The dish contains no animal-derived ingredients, making it perfect for vegan diets.
- Gluten-Free: Acorn squash is naturally gluten-free, so this recipe is safe for individuals with celiac disease or gluten sensitivities.
- Low in Fat: With only 0.14g of total fat per 100g serving, this is a heart-healthy option.
- High in Fiber: Thanks to its 4.4g of fiber per serving, this dish supports digestive health and helps maintain healthy blood sugar levels.
- Low Sodium: With just 4mg of sodium, this baked acorn squash is a great choice for those managing sodium intake, including individuals with high blood pressure.
Health Benefits and Tips:
- Rich in Potassium: With 437mg of potassium, this acorn squash is a heart-healthy vegetable that supports proper muscle function and fluid balance in the body.
- Great for Immunity: High in Vitamin C (10.8mg per 100g), this dish helps boost immune function and supports skin health.
- Supports Bone Health: A good source of calcium (44mg), magnesium (43mg), and phosphorus (45mg), baked acorn squash contributes to strong bones and teeth.
- Antioxidant Properties: The manganese content (0.24mg) combined with other vitamins like Vitamin A and Vitamin C offers antioxidant benefits that help combat oxidative stress and support overall wellness.
How to Enjoy:
- As a Side Dish: Baked acorn squash pairs beautifully with roasted meats, like turkey or chicken, and is a wonderful addition to your holiday spread or Sunday dinner.
- In Salads: Cube and toss baked acorn squash into mixed greens, along with nuts and a tangy vinaigrette for a satisfying, autumn-inspired salad.
- In Soups and Stews: Add this squash to warm, comforting soups or stews for added flavor and nutrients.
Conclusion:
Acorn squash is a nutrient-rich, naturally sweet vegetable that is as versatile as it is delicious. Whether you’re looking to add more fiber to your diet, enjoy a low-calorie snack, or simply indulge in a healthy side dish, this baked acorn squash recipe without added salt is a wonderful choice. Packed with essential vitamins and minerals, it’s a wholesome addition to a variety of meals and dietary preferences, promoting overall health and well-being.
