Vegetable

Winter squash (acorn, raw) Nutrition Facts

USDA description: Squash, winter, acorn, raw

Per 100 g, Winter squash (acorn, raw) provides 40 calories. A typical portion, 1 squash (431 g), has 172 calories, 3.4 g protein, 45 g carbs and 0.4 g fat.

calories: 40
protein: 0.8 g
carbs: 10 g
fat: 0.1 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Winter squash (acorn, raw): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	402%	0.8 g2%	10 g4%	0.1 g<1%	1.5 g5%	n/r
1 cup, cubes140 g	563%	1.1 g2%	15 g5%	0.1 g<1%	2.1 g8%	n/r
1 squash4 inch dia · 431 g	1729%	3.4 g7%	45 g16%	0.4 g1%	6.5 g23%	n/r

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Winter squash (acorn, raw) (this page)	40	0.8 g	10 g	0.1 g
Winter squash (acorn, cooked, baked, with salt)	56	1.1 g	15 g	0.1 g
Winter squash (acorn, cooked, baked, without salt)	56	1.1 g	15 g	0.1 g

How Winter squash ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	0.8 g#113 of 123 vegetables	4 g#112 of 123 vegetables
Fiber	1.5 g#76 of 112 vegetables	7.5 g#80 of 112 vegetables
Potassium	347 mg#26 of 123 vegetables	1,735 mg#48 of 123 vegetables
Calcium	33 mg#48 of 123 vegetables	165 mg#57 of 123 vegetables
Iron	0.7 mg#62 of 123 vegetables	3.5 mg#82 of 123 vegetables
Magnesium	32 mg#23 of 122 vegetables	160 mg#32 of 122 vegetables
Vitamin C	11 mg#72 of 120 vegetables	55 mg#67 of 120 vegetables
Vitamin A	18 µg#68 of 114 vegetables	90 µg#70 of 114 vegetables

Macronutrient Breakdown

Protein

91%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 122 vegetables with a value.

Calories: Winter squash: 40 kcal
median: 32 kcal
Protein: Winter squash: 0.8 g
median: 1.8 g
Carbs: Winter squash: 10 g
median: 6.9 g
Fat: Winter squash: 0.1 g
median: 0.3 g
Fiber: Winter squash: 1.5 g
median: 2.2 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1 squash (431 g)	%DV
Saturated fat	0 g	<1%	0.1 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	3 mg	<1%	13 mg	1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	33 mg	3%	142 mg	11%
Iron	0.7 mg	4%	3 mg	17%
Potassium	347 mg	7%	1,496 mg	32%
Vitamin A (RAE)	18 µg	2%	78 µg	9%
Vitamin C	11 mg	12%	47 mg	53%
Thiamin (B1)	0.14 mg	12%	0.6 mg	50%
Riboflavin (B2)	0.01 mg	1%	0.04 mg	3%
Niacin (B3)	0.7 mg	4%	3 mg	19%
Vitamin B6	0.15 mg	9%	0.66 mg	39%
Folate (approx.)	17 µg	4%	73 µg	18%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	36 mg	3%	155 mg	12%
Magnesium	32 mg	8%	138 mg	33%
Zinc	0.13 mg	1%	0.56 mg	5%
Selenium	0.5 µg	1%	2.2 µg	4%
Copper	0.07 mg	7%	0.28 mg	31%
Manganese	0.17 mg	7%	0.72 mg	31%

Not reported in this USDA record: Vitamin E, Vitamin K.

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168472 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.