Calories in Acorn Squash: Nutrition Facts & Serving Sizes
Per 1 cup, cubes (140g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Acorn squash is a winter squash with a dark green ridged skin and sweet, nutty orange flesh. One cup of cubed acorn squash (140g) contains just 56 calories, making it one of the most filling low-calorie foods you can eat. Per 100g it delivers 40 calories, 10.4g of carbs, 0.8g of protein, and only 0.1g of fat. It is naturally fat-free and a solid source of dietary fiber at 1.5g per 100g. Acorn squash stands out for its potassium content at 347mg per 100g, which supports muscle function and recovery. It also provides vitamin C at 11mg per 100g and a useful dose of folate at 17mcg. The low calorie density and high volume make it a go-to vegetable for anyone tracking macros or cutting calories without sacrificing meal size.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, cubes (140g) | 56 | 1.1g | 14.6g | 0.1g | 2.1g |
| 1 squash (4 inch dia) (431g) | 172.4 | 3.4g | 44.8g | 0.4g | 6.5g |
| 100g | 40 | 0.8g | 10.4g | 0.1g | 1.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40 | 2% |
| Protein | 0.8g | 2% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 10.4g | 4% |
| Dietary Fiber | 1.5g | 5% |
| Sugars | 0g | |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33mg | 3% |
| Iron | 0.7mg | 4% |
| Potassium | 347mg | 7% |
| Vitamin A | 18mcg | 2% |
| Vitamin C | 11mg | 12% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 32mg | 8% |
| Phosphorus | 36mg | 3% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.5mcg | 1% |
| Folate | 17mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Acorn Squash
Acorn squash delivers serious nutrition for very few calories, which makes it a smart pick whether you are cutting weight or just trying to eat cleaner. The high potassium content at 347mg per 100g helps regulate fluid balance and supports muscle contractions, which matters if you are training hard.
The fiber at 1.5g per 100g (and 2.1g per cup) slows digestion and keeps blood sugar more stable after meals. This is useful if you are managing energy levels around workouts or trying to avoid the mid-afternoon crash.
Vitamin C at 11mg per 100g contributes to collagen synthesis, which supports connective tissue and joint health. Folate at 17mcg per 100g plays a role in DNA synthesis and cell repair. Magnesium at 32mg per 100g is involved in over 300 enzymatic reactions including protein synthesis and energy production.
Acorn squash is filling because of its high water content combined with fiber, meaning you can eat a large portion for very few calories. This makes it practical for volume eating strategies where the goal is staying full while staying in a calorie deficit. Roasted with a light coat of olive oil it becomes a satisfying side dish that pairs well with protein sources like chicken breast or ground turkey.
Dietary Considerations
Acorn squash is naturally gluten-free, vegan, and vegetarian, making it compatible with nearly every dietary approach. At 40 calories and 10.4g of carbs per 100g it is too high in carbohydrates for strict keto or carnivore diets, but it fits well within paleo, whole food, and low-calorie diets. It contains no fat and no added sugars. The low sodium content at 3mg per 100g makes it suitable for low-sodium diets. A full cup of cubed squash delivers only 56 calories with 2.1g of fiber, which makes it an excellent option for weight loss and calorie-controlled meal plans.
Daily Intake (100g)
100g of acorn squash provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in acorn squash?
Acorn squash has 40 calories per 100g. One cup of cubed acorn squash (140g) contains 56 calories. A whole acorn squash (about 431g) contains approximately 172 calories.
Is acorn squash good for weight loss?
Yes. Acorn squash is very low in calories at 40 per 100g and high in volume and fiber, which makes it filling. It is a great food for staying in a calorie deficit without feeling hungry.
How much protein in acorn squash?
Acorn squash contains 0.8g of protein per 100g. One cup (140g) provides about 1.1g of protein. It is not a significant protein source and should be paired with lean meats, eggs, or legumes.
Is acorn squash keto-friendly?
Acorn squash is not ideal for strict keto. It contains 10.4g of carbs per 100g. For a ketogenic diet, lower-carb vegetables like broccoli or zucchini are better options.
How do you cook acorn squash?
The most common method is roasting. Cut it in half, remove the seeds, brush with a little oil, and bake at 400F for about 40-50 minutes until the flesh is tender. You can also cube it and roast for 25-30 minutes.
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