How much protein is in Squash?

Squash, winter, acorn contains 1.25g of protein per 100g. This is 3% of the recommended daily value of 50g.

Is Squash good for weight loss?

Squash, winter, acorn has 49 calories per 100g. With fewer than 50 kcal per 100g, it is a very low-calorie food and can be included freely in most weight-loss diets.

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Calories in Squash, winter, acorn

Q: How many calories are in Squash?

Squash, winter, acorn contains 49 calories per 100g. A typical serving of 1 RACC (85g) provides 42 calories.

Q: How many carbs are in Squash?

Squash, winter, acorn contains 10.5g of carbohydrates per 100g.

Botanically, this winter squash belongs to the exact same species as zucchini, making it a summer squash in disguise.

49 kcal

per 100g

Protein 1.25g

Carbs 10.5g

Fat 0.18g

Fiber 2.64g

What makes squash so powerful?

Despite its hard, ribbed shell and classification as a winter squash, the acorn squash is botanically a sibling to summer squashes like zucchini. Both belong to the species Cucurbita pepo, whereas other winter staples like butternut or hubbard squash belong to Cucurbita moschata or Cucurbita maxima. This shared lineage explains why acorn squash has a shorter storage life than its denser winter cousins and why its flesh is slightly more fibrous and watery. Indigenous peoples of the Americas cultivated these squashes for thousands of years, relying on their ability to be dried for winter sustenance. The squash's distinctive ridges make it notoriously difficult to peel, which is why it is most commonly halved and roasted with the skin intact. While the skin is technically edible and softens considerably with prolonged roasting, most diners discard it. The deep green exterior is also not a reliable indicator of ripeness; a ripe acorn squash will have a spot of orange where it rested on the ground.

🌱

Same species as zucchini

Acorn squash belongs to Cucurbita pepo, sharing its exact botanical lineage with summer squashes rather than other winter varieties.

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Orange spot means ripe

A patch of orange on the dark green exterior indicates the squash rested on the ground while fully ripening.

🍽️

Technically edible skin

Though tough and usually discarded, the ribbed skin softens enough to eat if the squash is roasted for a sufficiently long time.

💡 When & how to use it

Halve acorn squash lengthwise and scoop out the seeds before roasting cut-side down at 400°F for 40-50 minutes to caramelize the natural sugars. Its mild, slightly sweet flesh pairs exceptionally well with savory, fat-rich ingredients that enhance the absorption of its fat-soluble beta-carotene. Try stuffing the roasted halves with a mixture of cooked ground turkey or black beans, topped with a sprinkle of grated Parmesan. Store uncut squash in a cool, dark place for up to a month.

Calories by Serving Size

100g

49 kcal

P 1.25g C 10.5g F 0.18g

1 RACC (85g)

42 kcal

P 1.1g C 8.9g F 0.2g

200g

98 kcal

P 2.5g C 21g F 0.4g

50g

25 kcal

P 0.6g C 5.3g F 0.1g

Full Nutrition Facts

Per 100g — daily values based on a 2,000 calorie diet

Nutrition Facts

Serving size: 100g

Calories 49

% Daily Value*

Total Fat 0.18g 0%

Sodium 0mg 0%

Total Carbohydrate 10.5g 4%

Dietary Fiber 2.64g 9%

Protein 1.25g 3%

Vitamin C 7mg 8%

Calcium 24.8mg 2%

Iron 0.31mg 2%

Potassium 332mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How does Squash fit your daily goals?

🏃

10 min

Walking to burn 49 kcal

🎯

of 2,000 kcal daily goal

💪

1.25g

protein (3% of daily 50g)

⚡

servings until 2,000 kcal

🍎

Log Squash in CalRay — just snap a photo

CalRay's AI recognizes squash and hundreds of thousands of other foods from a photo. No manual lookup needed.

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Frequently Asked Questions

How many calories are in Squash, winter, acorn?

Squash, winter, acorn contains 49 calories per 100g. A standard serving of 1 RACC (85g) provides 42 calories. It is considered a very low-calorie food (under 50 kcal/100g), making it excellent for weight management.

How much protein does Squash, winter, acorn have?

Squash, winter, acorn provides 1.25g of protein per 100g, which is 3% of the 50g daily recommended value. It is not a primary protein source.

How many carbs are in Squash, winter, acorn?

Squash, winter, acorn contains 10.5g of carbohydrates per 100g . It also provides 2.64g of dietary fiber.

Is Squash, winter, acorn good for weight loss?

Yes! Squash, winter, acorn is very low in calories (49 kcal/100g) and can be eaten in generous portions even on a calorie-restricted diet.

How do I track Squash, winter, acorn calories accurately?

The easiest way to track squash is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.