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Baked Acorn Squash Calories & Nutrition Facts
Trying to understand the nutritional impact of your favorite foods can be a challenge, especially with seasonal vegetables like acorn squash. You’re likely wondering exactly how the calories in acorn squash baked fit into your health goals and if it’s a smart choice for your diet. You need clear, straightforward data to make informed decisions without wading through conflicting information.
A standard one-cup (205g) serving of cubed, baked acorn squash contains approximately 115 calories, making it a nutrient-dense, low-calorie option that is rich in fiber and essential vitamins.
Leveraging a comprehensive analysis of nutritional data from established health sources, this guide unpacks everything you need to know. We’ll go beyond just the calories in acorn squash baked to explore its full macronutrient profile, detail its impressive health benefits, and even provide a simple, healthy preparation method. This guide unpacks proven approaches and critical insights to help you effectively navigate your nutritional journey.
Key Facts
- Low-Calorie Energy Source: A full one-cup serving of baked acorn squash provides just 115 calories, as confirmed by data from CalorieKing and Healthline, making it an excellent choice for volume eating.
- Exceptionally High in Fiber: Each cup contains 9 grams of dietary fiber, which is crucial for promoting digestive health and increasing feelings of fullness, a key factor in weight management.
- Rich in Heart-Healthy Potassium: Acorn squash is a powerhouse of potassium, delivering 896 mg per cup. As noted in research highlighted by WebMD, this mineral is vital for regulating blood pressure.
- Supports a Strong Immune System: With 22 mg of Vitamin C per serving, baked acorn squash contributes significantly to immune function and helps protect the body against infections.
- Packed with Protective Antioxidants: The vibrant orange flesh is a sign of its rich carotenoid content, including beta-carotene and zeaxanthin, which help combat cellular damage and support eye health.
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Baked Acorn Squash Calories: A Complete Nutritional Guide for 2025
A standard one-cup (205g) serving of cubed, baked acorn squash contains approximately 115 calories. This makes it a nutrient-dense, low-calorie choice compared to other starchy vegetables.
When you’re tracking your intake, knowing the precise calories in acorn squash baked is the perfect starting point. This figure of 115 calories per cup is remarkably low, especially considering the satisfying volume and nutritional punch it delivers. This data remains consistent across major nutrition databases, including information published by CalorieKing and Healthline, confirming its reliability. The energy from acorn squash primarily comes from complex carbohydrates, which the body uses for sustained fuel.
Did you know that a single cup of baked acorn squash provides this much energy while being incredibly low in fat? This unique composition makes it a standout vegetable for anyone focused on a balanced, healthy diet.
Full Nutritional Breakdown of Baked Acorn Squash
One cup of baked acorn squash offers 29.9g of carbs (including 9g of fiber), 2.3g of protein, and only 0.3g of fat. It is an excellent source of Vitamin C, Potassium, and Magnesium.
But what do all these numbers mean for your health? Let’s explore the benefits. To truly understand the value of baked acorn squash, we need to look beyond the calorie count. The complete acorn squash nutrition facts reveal a vegetable packed with essential macro and micronutrients. The data, sourced from reputable health sites like Healthline and MyFoodData, shows a well-rounded profile that supports various bodily functions.
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Here is a detailed breakdown for a one-cup (205g) serving of cubed, baked acorn squash:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 115 kcal |
| Total Carbohydrates | 29.9 g |
| Dietary Fiber | 9 g |
| Protein | 2.3 g |
| Total Fat | 0.3 g |
| Vitamin C | 22 mg |
| Potassium | 896 mg |
| Magnesium | 88.2 mg |
| Manganese | 0.49 mg |
| Vitamin B6 | 0.39 mg |
| Iron | 1.9 mg |
Key highlights from this nutritional profile include:
* A substantial amount of dietary fiber, promoting digestive health.
* An impressive level of potassium, crucial for cardiovascular function.
* A significant portion of your daily Vitamin C needs in a single serving.
Macronutrient Profile
The majority of calories in acorn squash come from its 29.9g of carbohydrates, which includes a substantial 9g of dietary fiber, promoting satiety and digestive health.
The macronutrients are the primary building blocks of your diet, providing the energy your body needs to function. For baked acorn squash, the profile is heavily weighted towards healthy, complex carbohydrates.
- Carbohydrates: 29.9g – These are the body’s main source of fuel. The carbs in acorn squash are complex, meaning they are digested more slowly, providing a steady release of energy without a sharp spike in blood sugar.
- Dietary Fiber: 9g – This is an impressive amount for a single serving. Fiber is essential for maintaining a healthy digestive system, preventing constipation, and feeding beneficial gut bacteria. It also plays a key role in making you feel full and satisfied after a meal.
- Protein: 2.3g – While not a primary source of protein, it contributes a small amount to your daily needs for muscle repair and growth.
- Fat: 0.3g – Acorn squash is virtually fat-free, making it an excellent addition to low-fat diets.
Pro Tip: For an extra fiber boost, leave the skin on when you roast your acorn squash—it becomes tender and delicious!
Key Vitamins and Minerals
Acorn squash is particularly rich in Potassium (896mg), Vitamin C (22mg), Magnesium (88.2mg), and provides Vitamin A via beta-carotene.
Beyond the macros, the micronutrient content is where acorn squash truly shines as a nutritional powerhouse. These vitamins and minerals are vital for countless processes that keep you healthy and energized.
- Potassium: 896mg – This electrolyte is crucial for blood pressure regulation, nerve function, and muscle contractions.
- Vitamin C: 22mg – A powerful antioxidant that supports a healthy immune system and is essential for skin health and collagen production.
- Magnesium: 88.2mg – Involved in over 300 biochemical reactions in the body, including energy production, bone health, and muscle function.
- Vitamin A: 412mcg – Acorn squash provides Vitamin A in the form of beta-carotene, which the body converts as needed. This vitamin is critical for vision, immune function, and cellular health.
- Manganese: 0.49mg – An essential trace mineral that aids in bone formation and metabolism.
Top 5 Health Benefits of Eating Acorn Squash
Packed with antioxidants, high in fiber for digestive health, and rich in Vitamin C for immunity, acorn squash supports heart health with its potassium content and promotes good vision with Vitamin A.
The impressive nutritional data translates directly into tangible health benefits. Incorporating baked acorn squash into your diet can support your overall well-being in several key ways. Considering these benefits, it’s easy to see why acorn squash is more than just a tasty side dish.
- Rich in Protective Antioxidants
The deep orange-yellow color of acorn squash comes from carotenoids like beta-carotene and zeaxanthin.- According to information from health authorities like WebMD, these antioxidants help protect your cells from damage caused by free radicals, which can reduce the risk of chronic diseases like heart disease and type 2 diabetes.
- Promotes Excellent Digestive Health
The high fiber content is one of the most significant benefits of acorn squash.- The 9 grams of fiber per cup directly support regular bowel movements, help prevent constipation, and contribute to a healthy gut microbiome.
- Boosts Your Immune System
A strong immune system is your body’s first line of defense against illness.- The 22mg of Vitamin C in a single serving provides a substantial boost to your immune cells, helping them function effectively to fight off infections.
- Supports Cardiovascular Health
Acorn squash contains several nutrients that are beneficial for your heart.- The impressive 896mg of potassium helps to counterbalance sodium and regulate blood pressure, a key factor in cardiovascular health.
- Enhances Eye Health and Vision
Protecting your eyesight is crucial, and nutrition plays a vital role.- The Vitamin A provided by acorn squash is essential for maintaining good vision, protecting the cornea, and reducing the risk of age-related eye conditions.
Simple & Healthy Baked Acorn Squash Preparation
To bake acorn squash, simply cut it in half, scoop out the seeds, brush with a little butter or oil, and roast at 400°F (200°C) until tender. This method enhances its natural sweet and nutty flavor.
One of the best things about acorn squash is how easy it is to prepare in a way that preserves its nutrients and highlights its delicious taste. This foundational, healthy recipe lets the squash’s natural sweet and nutty flavor shine without adding excessive calories in acorn squash baked.
Ingredients
- 1 medium acorn squash
- 1 tablespoon of melted butter or olive oil
- Salt and black pepper to taste
- Optional: A drizzle of maple syrup or a pinch of cinnamon for extra flavor
Instructions
- Preheat Oven: Set your oven to 400°F (200°C).
- Prepare the Squash: Carefully cut the acorn squash in half from stem to tip. Use a sturdy spoon to scoop out the seeds and stringy pulp from the center of each half.
- Season: Brush the cut surfaces of the squash with the melted butter or olive oil. Season generously with salt and pepper. If using, add the cinnamon or maple syrup now.
- Bake: Place the squash halves cut-side-down on a baking sheet. This helps to steam the flesh and make it extra tender.
- Roast: Bake for 35-45 minutes, or until the flesh is fork-tender and the edges are lightly caramelized.
- Serve: Serve hot directly from the shell or scoop out the flesh.
What’s your favorite way to season baked acorn squash? While this recipe is simple, feel free to get creative with spices!
To achieve that perfect, even roast, having a reliable baking sheet is essential. High-quality bakeware ensures your acorn squash cooks uniformly without sticking, making both the cooking and cleanup process a breeze.
FAQs About Baked Acorn Squash Nutrition
Here are answers to some of the most common questions about the calories in acorn squash baked and its overall nutritional value.
How many calories are in one cup of baked acorn squash?
One cup of cubed, baked acorn squash (approximately 205 grams) contains 115 calories. This serving size provides a satisfying portion that is rich in nutrients while remaining low in caloric density, making it an excellent component of a balanced meal.
How many calories are in a half acorn squash?
The calorie count in half an acorn squash varies by its size, as no two squash are exactly alike. However, a medium-sized half will typically contain a similar amount to one cup cubed, which is around 115 calories. For a very large squash, this number could be slightly higher.
Is acorn squash healthy for weight loss?
Yes, acorn squash can be excellent for weight loss. It is low in calories and high in fiber (9 grams per cup), which helps you feel full and satisfied, reducing overall calorie intake. Its nutrient density also ensures your body gets vital vitamins and minerals even when you’re in a calorie deficit.
How many carbs are in baked acorn squash?
One cup of baked acorn squash contains 29.9 grams of total carbohydrates. With 9 grams of that being dietary fiber, the net carb count is approximately 20.9 grams. Net carbs are the carbohydrates that the body can digest and use for energy.
Final Summary: Baked Acorn Squash is a Nutrient-Dense Choice
In summary, baked acorn squash is far more than just a delicious autumn side dish; it’s a nutritional powerhouse that can support a wide range of health goals. With its low calorie count and rich profile of fiber, vitamins, and minerals, it stands out as an exceptionally healthy choice for any meal plan.
- Low in Calories, High in Satisfaction: At just 115 calories per cup, it allows for a generous, filling portion without compromising a calorie-conscious diet.
- Packed with Essential Nutrients: It is an excellent source of Vitamin C for immunity, potassium for heart health, and Vitamin A for vision.
- Supports Digestive Health & Weight Management: The 9 grams of fiber per cup promote satiety and a healthy digestive system, making it a smart choice for weight loss.
Now that you have the complete nutritional facts, how will you incorporate acorn squash into your meals this week?
Last update on 2025-08-27 at 16:53 / Affiliate links / Images from Amazon Product Advertising API
