Squash, winter, acorn, cooked, boiled, mashed, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 6.5 MG | 7% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 11 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 13 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 26 MG | 2% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 26 MG | 6% | |
| Phosphorus, P | 27 MG | 2% | |
| Potassium, K | 263 MG | 6% | |
| Sodium, Na | 239 MG | 10% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (34 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (2.6g per 100g).
About Squash, winter, acorn, cooked, boiled, mashed, with salt
This starchy vegetable is a popular winter variety known for its acorn-like shape and ribbed, dark green skin. When cooked, its bright orange flesh becomes tender and slightly sweet, making it a versatile ingredient in many seasonal dishes. Nutritionally, it provides a low-calorie option packed with complex carbohydrates and a notable amount of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. It also contains small amounts of protein and virtually no fat, making it a heart-healthy choice. Rich in beta-carotene, which the body converts to vitamin A, this vegetable contributes to healthy vision and immune function. It also offers a modest supply of vitamin C, potassium, and several B vitamins.
In the kitchen, it's commonly boiled or steamed until soft, then mashed for a smooth, comforting side dish. Its naturally sweet flavor pairs well with warm spices like cinnamon, nutmeg, or ginger, and it can be enhanced with a touch of butter or olive oil. Some enjoy it as a base for soups, blended into purees, or even baked and stuffed with grains, nuts, or dried fruits for a more substantial meal. Because of its mild taste and creamy texture when mashed, it's also a favorite for introducing to young children or incorporating into meal prep for its nutrient density and ease of preparation.
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