Vegetable

Acorn Squash

Acorn squash is a small, ribbed winter squash (Cucurbita pepo) with dark green (sometimes gold-streaked) skin and sweet orange flesh. Size suits single or double portions when halved and roasted. Flavour is mild, nutty, and sweeter than many pumpkins; fibre is softer than spaghetti squash, denser than delicata. Halve, seed, and roast cut-side down or stuffed; steam cubes; puree into soup. Skin softens enough to eat when well roasted, or peel after cooking. Stores for weeks in a cool dry place like other winter squash. Distinct from summer acorn-shaped zucchini types—this is a mature winter keeper.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Flesh

Fruit

Seeds

Skin

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Cucurbita pepo

Sweet Dumpling

Table Queen

Carnival Squash

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

DenseMildMoistNuttySweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 36.8

Amount per 100 g

Total Fat 0.27 g
Saturated Fat 0.06 g
Trans Fat 0 g
Monounsaturated Fat 0.06 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 18.4 mg
Salt 0.05 g
Total Carbohydrate 6.65 g
Dietary Fibre 2.51 g
Total Sugars 2.8 g
Complex / starch 2.03 g
Protein 1.95 g
Water 89.4 g

Detailed nutrients

Energy 36.8 kcal
Water 89.4 g
Carbohydrates 6.65 g
- Sugars 2.8 g
  - Monosaccharides 1.96 g
  - Disaccharides 0.84 g
- Starch 2.03 g
  - Amylose 0.51 g
  - Amylopectin 1.52 g
  - Digestible Starch 1.73 g
  - Resistant Starch 0.2 g
- Fibre 2.51 g
  - Soluble Fibre 0.88 g
  - Insoluble Fibre 1.63 g
Protein 1.95 g
- Plant Protein 2 g
Fat 0.27 g
- Saturated Fat 0.06 g
- Monounsaturated Fat 0.06 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.05 g
  - Omega-6 0.07 g
Vitamins 90 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.57 mg
- Vitamin B5 — Pantothenic Acid 0.28 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 27.2 µg
- Vitamin C 18 mg
- Vitamin E 0.35 mg
- Vitamin K 21.9 µg
Minerals 391 mg
- Major Minerals 384 mg
  - Calcium 33 mg
  - Sodium 18.4 mg
  - Potassium 333 mg
- Trace Minerals 6.2 mg
  - Iron 0.8 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 18 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.57 · vitamin-b5-pantothenic-acid: 0.28 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 27.2 · vitamin-e: 0.35 · vitamin-k: 21.9 ·

Minerals

Sodium: 18.44 · Potassium: 333 · Calcium: 33 · Iron: 0.8 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Acorn Squash.

Pairs well with

Classic and complementary matches

Butter
Garlic
Maple SyrupNorth American sides
Pecan
SageRoasted squash
Thyme

Usually avoid with

Often clash in flavour or tradition

History

3000 BCEMX

Cucurbita pepo squashes were domesticated in the Americas as staple foods.

1800US

Named winter squash types including acorn became standard North American garden and market produce.

1950US

Supermarket winter squash programmes popularised acorn halves for stuffing and roasting.

2000

Heirloom colour variants and smaller personal-size acorns expanded specialty retail.