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Raw Acorn Squash
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Raw Acorn Squash

Squash, winter, acorn, raw
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Nutrition Facts
Serving Size
1 cup, cubes (140g)
Calories56
% Daily Value *
Total Fat 0.14g0%
Saturated Fat 0.03g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 4.2mg0%
Total Carbohydrate 14.6g5%
Dietary Fiber 2.1g7%
Total Sugars --g--%
Includes --g Added Sugars--%
Protein 1.1g2%
Vitamin C 15.4mg17%
Vitamin D 0mcg0%
Iron 0.98mg5%
Calcium 46.2mg4%
Potassium 485.8mg10%
Phosphorus 50.4mg4%
*The % Daily Value (DV) 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.
-- = missing data
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -9.62
  • Inflammation Score -214
  • Amino Acid Score 3%
  • Potassium/Sodium 115.67
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 56 calories in Raw Acorn Squash coming from 7% protein, 91% carbs, 2% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Raw Acorn Squash. This food consists of 88.6% water, 0.8% protein, 10.5% carbs, 0.1% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight140g
Calories (kcal) 56 3%
Fat 0.14g 0%
Protein 1.1g 2%
Carbohydrate 14.6g 5%
Sugars --g --%
Fiber 2.1g 7%
Cholesterol 0mg 0%
Saturated Fats 0.03g 0%
Net-Carbs 12.5g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight140g
Calcium 46.2mg 4%
Iron, Fe 0.98mg 5%
Potassium, K 485.8mg 10%
Magnesium 44.8mg 11%
Phosphorus, P 50.4mg 4%
Sodium 4.2mg 0%
Zinc, Zn 0.18mg 2%
Copper, Cu 0.09mg 10%
Manganese 0.23mg 10%
Selenium, Se 0.7mcg 1%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight140g
Vitamin A, RAE 25.2mcg 3%
Vitamin C 15.4mg 17%
Thiamin (B1) 0.2mg 16%
Riboflavin (B2) 0.01mg 1%
Niacin (B3) 0.98mg 6%
Vitamin B5 (PA) 0.56mg 11%
Vitamin B6 0.22mg 13%
Biotin --mcg
Folate (B9) 23.8mcg 6%
Folic acid 0mcg 0%
Food Folate 23.8mcg 6%
Folate DFE 23.8mcg 6%
Choline --mg --%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 308mcg 3%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 513.8IU
Lycopene 0mcg
Lut + Zeaxanthin 53.2mcg
Vitamin E --mg --%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K --mcg --%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight140g
Water 122.9g
Ash 1g
Alcohol --g
Caffeine --mg
Theobromine --mg
PRAL score -9.62
Carbs & Sugars
-- = missing data %DV
Weight140g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight140g
Total Monounsaturated 0.01g
Total Polyunsaturated 0.059g
Omega 3s 0.036g 2%
Omega 6s 0.022g 0%
Omega 3 to Omega 6 Ratio 1.63
Omega 6 to Omega 3 Ratio 0.62
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) --g
Docosapentaenoic Acid (DPA) --g
Docosahexaenoic Acid (DHA) --g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) --g
Caproic (6:0) --g
Caprylic Acid (8:0) --g
Capric Acid (10:0) --g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.025g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.003g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.01g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) --g
Docosenoic Acid (22:1) --g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.022g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.036g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) --g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 --g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight140g
Essential Amino Acids
Histidine 21mg 3%
Isoleucine 43mg 3%
Leucine 63mg 2%
Lysine 41mg 2%
Methionine 14mg 2%
Phenylalanine 43mg 5%
Threonine 34mg 3%
Tryptophan 15mg 5%
Valine 48mg 3%
Conditionally Essential Amino Acids
Arginine 62mg
Cystine 10mg 3%
Glycine 41mg
Proline 39mg
Tyrosine 38mg 4%
Non-Essential Amino Acids
Alanine 46mg
Aspartic acid 120mg
Betaine --mg
Glutamic acid 196mg
Hydroxyproline --mg
Serine 43mg
Data Source
Raw Acorn Squash
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.