Healthy Mashed Acorn Squash: Low-Calorie, Fiber-Rich & Flavorful Side Dish
Acorn Squash (Cooked, Boiled, Mashed, Without Salt) – Nutritional Information
Acorn squash is a mild and slightly sweet winter squash variety, often enjoyed during the cooler months for its rich, comforting flavor. When cooked, boiled, and mashed without added salt, this squash offers a range of essential nutrients, making it a healthy addition to various dishes. Its naturally creamy texture and subtle taste pair well with both savory and sweet seasonings.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 34 kcal |
| Protein | 0.67 g |
| Total Fat | 0.08 g |
| Saturated Fat | 0.017 g |
| Carbohydrates | 8.79 g |
| Dietary Fiber | 2.6 g |
| Sugars | 0.0 g |
| Calcium | 26 mg |
| Iron | 0.56 mg |
| Magnesium | 26 mg |
| Phosphorus | 27 mg |
| Potassium | 263 mg |
| Sodium | 3 mg |
| Zinc | 0.11 mg |
| Copper | 52 mcg |
| Manganese | 0.146 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 6.5 mg |
| Thiamin (B1) | 0.1 mg |
| Riboflavin (B2) | 0.008 mg |
| Niacin (B3) | 0.531 mg |
| Vitamin B6 | 0.117 mg |
| Folate | 11 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 41 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Key Health Benefits:
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Low in Calories: At only 34 calories per 100 grams, acorn squash is a light yet nutritious vegetable, perfect for those looking to manage their calorie intake while still enjoying a hearty, flavorful side dish.
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Rich in Fiber: With 2.6 grams of dietary fiber per 100 grams, acorn squash can aid digestion and contribute to maintaining a healthy weight. The fiber helps promote satiety and supports regular bowel movements.
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High in Potassium: Acorn squash contains a generous amount of potassium (263 mg per 100 grams), a key mineral that supports heart health, muscle function, and maintaining proper fluid balance in the body.
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Vitamins and Minerals: Acorn squash provides a good source of vitamins, including Vitamin A (41 mcg) for healthy vision and immune support, Vitamin C (6.5 mg) for antioxidant protection and skin health, and magnesium (26 mg) for bone and muscle function.
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Heart Health: The modest amount of healthy fats, combined with potassium and magnesium, makes acorn squash a heart-friendly option for those looking to reduce the risk of cardiovascular disease.
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Natural Sweetness: The natural sweetness of acorn squash makes it a satisfying addition to meals, whether mashed, roasted, or added to soups and casseroles, without the need for added sugars.
Allergen Information:
Acorn squash is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is suitable for most dietary preferences, including those following vegetarian, vegan, or gluten-free diets.
Dietary Preferences:
- Gluten-Free: Naturally free from gluten, acorn squash is an excellent option for those with celiac disease or gluten sensitivity.
- Vegan/Vegetarian: Acorn squash fits perfectly into both vegan and vegetarian diets, offering a rich, plant-based source of nutrients.
- Low-Calorie: With only 34 kcal per 100 grams, this squash is a great choice for those following a calorie-conscious or weight management plan.
Cooking Tips:
- Mash It: After boiling or steaming, acorn squash can be mashed with a bit of olive oil or your favorite seasonings for a creamy, healthy side dish.
- Roast It: Slice in half, remove the seeds, and roast with a drizzle of olive oil and a sprinkle of cinnamon and nutmeg for a savory-sweet treat.
- Soup Base: Add mashed acorn squash to soups and stews for extra richness and depth of flavor.
- Pairing Suggestions: This squash pairs wonderfully with earthy herbs like sage, thyme, and rosemary, as well as roasted meats, grains, and a variety of fresh greens.
Conclusion:
Acorn squash, when boiled and mashed without salt, is not only a low-calorie, nutrient-packed food but also versatile in the kitchen. Its mild flavor, rich texture, and numerous health benefits make it a fantastic choice for a variety of dishes, from side servings to hearty soups. Whether you’re aiming to boost your fiber intake, enjoy a nutrient-dense meal, or simply savor the sweet, delicate taste of fall, acorn squash is a must-try addition to your menu.
