Acorn Squash: Calories, Nutrition Facts, and Health Benefits (2026)

Acorn squash provides 56 calories per 1 cup cubed (140 g), along with 2.1 g of fiber and 15.4 mg of vitamin C, which is 17% of the daily value. It is a low-sugar option, containing only 0.4 g of sugar, making it a nutritious choice for various diets.

This page explores the nutritional profile of acorn squash, focusing on its benefits and how it fits into a balanced diet. We will examine the nutrition facts per 1 cup cubed and per 100 g, along with its impact on common health goals.

Acorn Squash Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for acorn squash, highlighting key nutrients and their contributions to daily values.

Values are for 1 cup cubed (140 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	56	40	3%
Protein	1.1 g	0.8 g	2%
Carbohydrates	14.6 g	10.4 g	5%
Fiber	2.1 g	1.5 g	8%
Sugar	0.4 g	0.3 g	-
Fat	0.1 g	0.1 g	0%
Vitamin C	15.4 mg	11.0 mg	17%
Potassium	486 mg	347 mg	10%
Magnesium	45 mg	32 mg	11%
Vitamin B6	0.21 mg	0.15 mg	12%

About 91% of acorn squash calories come from carbohydrates, 7% from protein and 2% from fat.

Acorn Squash by Health Goal

Here, we present how acorn squash rates for various dietary goals, providing insight into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	56 calories per serving with 2.1 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 7 per serving
Immunity	Fair	Provides 15.4 mg vitamin C (17% DV)
Digestion	Fair	2.1 g fiber per serving supports regularity
Heart health	Excellent	Potassium (486 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Acorn Squash and Blood Sugar

Glycemic index: 50. Glycemic load: 7 per serving.

Acorn Squash has a glycemic index of about 50 and a glycemic load of around 7 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Acorn Squash Compares to Other Vegetables

In this section, we compare acorn squash to other vegetables, showcasing its unique nutritional benefits in relation to similar foods.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Acorn Squash	40	0.3	1.5	11.0
Butternut Squash	45	2.2	2.0	21.0
Pumpkin	26	2.8	0.5	9.0
Spaghetti Squash	27	2.8	1.5	3.5

Acorn Squash Myths, Checked

All winter squashes taste the same , Misleading. Acorn is milder and less sweet than butternut.

Acorn squash is a low-carb vegetable , Misleading. It has about 10 g carbs per 100 g, moderate for a vegetable.

How to Track Acorn Squash

Vegetable portions and cooking method both change the numbers, so the same acorn squash can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log acorn squash accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of acorn squash?

One cup of acorn squash contains 56 calories, making it a low-calorie vegetable option suitable for various diets.

Is acorn squash good for weight loss?

Acorn squash can be beneficial for weight loss due to its low calorie content and high fiber, which aids in satiety.

Can people with diabetes eat acorn squash?

People with diabetes can include acorn squash in their diet, as it has a glycemic index of about 50, indicating a moderate impact on blood sugar levels.

How much potassium is in acorn squash?

Acorn squash is rich in potassium, providing 486 mg per 1 cup, which supports heart health and muscle function.

Is acorn squash high in sugar?

Acorn squash is low in sugar, containing only 0.4 g per serving, making it a healthy choice for those monitoring their sugar intake.

How do you cook acorn squash?

To cook acorn squash, you can roast, steam, or microwave it, enhancing its natural sweetness and flavor while retaining its nutrients.

Key Takeaways

• Acorn squash has 56 calories per 1 cup cubed.
• It contains 2.1 g of fiber, promoting digestive health.
• Each serving provides 15.4 mg of vitamin C, contributing to immune support.
• Acorn squash has a glycemic index of about 50, suitable for blood sugar management.
• It is low in sugar, with only 0.4 g per serving.
• Acorn squash provides 486 mg of potassium, beneficial for heart health.