Squash, winter, acorn, cooked, boiled, mashed, without 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 | 41 UG | 5% | |
| 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 | 3 MG | 0% | |
| 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, without salt
This versatile vegetable is a type of winter squash with a distinctive acorn-like shape and ribbed dark green skin. When cooked, its bright orange flesh becomes tender and slightly sweet, making it a popular choice for both savory and sweet preparations. One of its standout qualities is its impressive nutrient profile—it's rich in vitamin A (in the form of beta-carotene), vitamin C, potassium, and dietary fiber, while remaining low in calories and fat. These nutrients support immune health, vision, and digestive regularity, making it a smart addition to a balanced diet.
In the kitchen, it's commonly boiled or steamed until soft, then mashed or pureed for soups, casseroles, or side dishes. Its natural sweetness pairs well with warming spices like cinnamon, nutmeg, or sage, and it can be blended into creamy soups or baked into breads and muffins. Because of its mild flavor, it also works well as a base for savory toppings like roasted nuts, herbs, or a drizzle of olive oil. For those looking to increase their vegetable intake without adding significant calories, this squash is an excellent, nutrient-dense option that's as satisfying as it is nourishing.
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