Squash, winter, acorn, raw
* 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 | 11 MG | 12% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 17 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 18 UG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 33 MG | 3% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 36 MG | 3% | |
| Potassium, K | 347 MG | 7% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (40 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Squash, winter, acorn, raw
From the Cucurbitaceae family, this hearty vegetable is a nutritional powerhouse, especially during colder months. Raw acorn squash offers a significant dose of vitamins, especially vitamin C for immune support and vitamin A for vision and cellular health. It's also a good source of fiber, aiding in digestion and promoting satiety, making it a valuable addition to a weight management plan. The relatively low-calorie content and minimal fat further contribute to its appeal for those focused on nutrient-dense foods. However, the carbohydrate content, primarily in the form of complex sugars, should be considered, especially for individuals managing blood sugar levels.
In the kitchen, raw acorn squash can be incorporated into your diet in a variety of ways. While the flesh is typically cooked to soften it, it can be thinly sliced and added to salads for a slightly sweet and crunchy texture. More commonly, you'll see it roasted or baked, often with savory herbs and spices, as a side dish. It's also frequently used in soups, stews, and purees. Its natural sweetness complements both sweet and savory flavors, making it a versatile ingredient in various culinary creations.
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