Vegetable
Seeds
Seeds of acorn squash are eaten, pressed or discarded depending on the plant. Culinary seeds add crunch or oil; hard pits are removed. Toast aromatic seeds; strain unwanted seeds from purées. Follow species edibility—some seeds are not food. Salt early for large joints, late for delicate leaves and soft fruit.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.95 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 19.7 mg
- Salt 0.05 g
- Total Carbohydrate 6.59 g
- Dietary Fibre 3.44 g
- Total Sugars 3.15 g
- Complex / starch 1.9 g
- Protein 3.07 g
- Water 18.7 g
- Energy 47.2 kcal
- Water 18.7 g
- Carbohydrates 6.59 g
- Protein 3.07 g
- Fat 0.95 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Omega-3 0.02 g
- Vitamins 76.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.64 mg
- Vitamin B5 — Pantothenic Acid 0.32 mg
- Vitamin B6 0.16 mg
- Vitamin B7 — Biotin 1.6 µg
- Vitamin B9 — Folate 30.9 µg
- Vitamin C 2 mg
- Vitamin E 0.4 mg
- Vitamin K 25.1 µg
- Minerals 359 mg
- Major Minerals 358 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.64 · vitamin-b5-pantothenic-acid: 0.32 · vitamin-b6: 0.16 · vitamin-b7-biotin: 1.6 · vitamin-b9-folate: 30.9 · vitamin-e: 0.4 · vitamin-k: 25.1 ·
Minerals
Seeds concentrate oil and protein for germination energy.
History
Cooks bought prepped forms of acorn squash for speed while markets still sold whole produce, including named seeds portions.
Cooks bought prepped forms of acorn squash for speed while markets still sold whole produce, including named seeds portions.
Cold storage and transport made acorn squash a year-round kitchen staple in many regions, including named seeds portions.