Acorn Squash: Nutrition, Benefits, And How To Cook It - Healthline

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Evidence BasedWhat to Know About Acorn Squash

Medically reviewed by Imashi Fernando, MS, RDN, CDCES — Written by Jillian Kubala, MS, RD — Updated on June 20, 2025

Nutrition
Health benefits
How to eat
Takeaway

Acorn squash, a starchy vegetable, is a source of carbohydrates and vitamin C. It may offer numerous health benefits, such as providing antioxidants, promoting digestive health, and more.

Acorn squash is a type of winter squash that belongs to the Cucurbitaceaeor gourd family, which also includes pumpkin, butternut squash, and zucchini.

It has an acorn-like shape with ridged skin that can vary in color from dark green to white. However, the most commonly grown varieties are dark green and often have a patch of bright orange toward the top.

Acorn squash has sweet, yellow-orange flesh that has a slightly nutty flavor. It grows in many countries throughout the world, and is especially popular in North America.

Read on to learn more about acorn squash, including its nutritional properties and possible health benefits.

Acorn squash nutrition

Like other winter squashes, acorn squash is highly nutritious, providing a good source of vitamins, minerals, and fiber.

One cup, or 205 grams (g), of cubed cooked acorn squash offers:

Calories: 115 kcal
Carbs: 29.9 g
Protein: 2.3 g
Fiber: 9 g
Vitamin C: 22.1 milligrams (mg)
Vitamin B6: 0.39 mg
Folate: 39 micrograms (µg)
Iron: 1.91 mg
Magnesium: 88.2 mg
Potassium: 896 mg
Manganese: 0.49 mg

Health benefits of acorn squash

Due to its nutritional profile, acorn squash provides a range of possible health benefits.

Packed with important nutrients

Acorn squash is a highly nutritious carb choice. It’s a source of many vitamins and minerals that promote your health in various ways.

The bright orange flesh of acorn squash is packed with B vitamins, potassium, magnesium, iron, and manganese, all of which are critical for health.

Acorn squash is a good source of vitamin C, a soluble nutrient that can help strengthen bones and blood vessels.

A good source of antioxidants

Acorn squash is loaded with antioxidants, which are compounds that protect against cellular damage.

Diets high in antioxidants have been shown to reduce your risk of various chronic conditions, such as heart disease and certain cancers.

Acorn squash is particularly rich in plant pigments called carotenoids, which have powerful antioxidant effects.

Diets rich in the carotenoids present in acorn squash, such as zeaxanthin, may help protect against:

type 2 diabetes
cardiovascular disease
neurological disorders
some cancers

»Learn more:Healthy Foods High in Antioxidants

Promotes digestive health

Acorn squash is a source of fiber. This can help support your digestive health.

Eating the skin of the acorn squash can provide added fiber.

Consuming a high fiber diet may help protect against conditions such as heart disease.

»Learn more:How Much Fiber Should You Eat Per Day?

How to add acorn squash to your diet

In addition to offering a variety of potential health benefits, acorn squash is delicious and incredibly versatile.

It can provide a healthy carb source and alternative for other starchy vegetables, such as potatoes, sweet potatoes, butternut squash, and pumpkin.

Due to its slightly nutty flavor, acorn squash makes an excellent addition to sweet and savory dishes alike.

You can bake or roast it in the oven, as well as cook in the microwave for a quick side dish.

You can also slice then roast acorn squash, which softens the skin, making it edible. Eating the skin of acorn squash can increase the nutrient density of the vegetable, as the skin is a good source of fiber.

Here are some more simple, tasty ways to incorporate acorn squash into your diet:

Toss baked cubes of acorn squash into salads for a boost of color.
Use puréed acorn squash in place of sweet potato or pumpkin for baking pies, breads, and muffins.
Stuff acorn squash halves with cooked quinoa, pumpkin seeds, cranberries, and goat cheese for a delicious vegetarian dinner option.
Combine slices of caramelized roasted acorn squash with pomegranate seeds, sliced avocado, and arugula for a unique salad.
Mash baked acorn squash with a bit of olive oil, salt, and pepper for a tasty alternative to traditional mashed potatoes.
Combine cooked acorn squash with coconut milk, vanilla protein powder, cinnamon, almond butter, and frozen banana chunks for a filling smoothie.

There are many ways to enjoy acorn squash. Try using this tasty winter squash in place of your go-to starchy vegetables to add more variety to your meals.

The bottom line

Acorn squash is rich in nutrients, such as fiber, vitamin C, potassium, and magnesium.

It also packs many beneficial plant compounds, including carotenoid antioxidants.

As a result, acorn squash may promote overall health, aid digestion, and protect against conditions such as type 2 diabetes and cardiovascular disease.

This brightly colored winter squash is a versatile ingredient that adds interest and flavor to both sweet and savory dishes.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Aune D, et al. (2018). Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: A systematic review and dose-response meta-analysis of prospective studies.https://pmc.ncbi.nlm.nih.gov/articles/PMC6250988/
Barber TM, et al. (2020). The health benefits of dietary fibre.https://pubmed.ncbi.nlm.nih.gov/33096647/
Catanese L. (2024). Foods high in fiber: Boost your health with fiber-rich foods.https://www.health.harvard.edu/nutrition/foods-high-in-fiber-boost-your-health-with-fiber-rich-foods
Crupi P, et al. (2023). Overview of the potential beneficial effects of carotenoids on consumer health and well-being.https://pmc.ncbi.nlm.nih.gov/articles/PMC10215867/
Health benefits of winter squash and ways you can cook them. (2023).https://health.ucdavis.edu/blog/good-food/health-benefits-of-winter-squash-and-ways-you-can-cook-them/2023/11
Kirby H. (2021). Spice up your winter meals with acorn squash.https://sites.udel.edu/chs-udfoodlab/2021/02/02/spice-up-your-winter-meals-with-acorn-squash/
Squash, winter, acorn, cooked, baked, without salt. (2019).https://fdc.nal.usda.gov/food-details/169293/nutrients

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Imashi Fernando, MS, RDN, CDCES — Written by Jillian Kubala, MS, RD — Updated on June 20, 2025

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Acorn squash nutrition

Health benefits of acorn squash

Packed with important nutrients

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Promotes digestive health

How to add acorn squash to your diet

The bottom line

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