Vegetable
boiled mashed unsalted acorn squash.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
40
PROTEIN
1.1g
CARBS
10.4g
FAT
0.10g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories40kcal—
Protein1.1g2%
Carbohydrates10.4g4%
Fiber3.0g11%
Sugar0g0%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water88.2g—
MINERALS
Sodium3.0mg0%
Potassium347mg7%
Calcium28mg2%
Iron0.60mg3%
Magnesium22mg5%
Phosphorus27mg2%
Zinc0.12mg1%
Copper0.08mg9%
Manganese0.18mg8%
Selenium0.40µg1%
VITAMINS
Vitamin A33µg4%
Vitamin C11mg12%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K1.1µg1%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.16mg3%
Vitamin B60.16mg9%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup245g
1 tablespoon15.3g
1 teaspoon5.1g
1 ml1g
1 liter1020.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly vitamin C and beta-carotene, which help protect cells from oxidative stress.
- ✓Excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Provides a good amount of potassium, an essential mineral for maintaining healthy blood pressure and heart function.
- ✓High in Vitamin A (from beta-carotene), which is crucial for vision health, immune function, and cell growth.
COOKING TIPS
In the kitchen.
- 1Enhance the flavor by mixing in warm spices like cinnamon, nutmeg, or ginger, or a small amount of maple syrup for sweetness.
- 2For a creamier, richer texture, blend with a splash of coconut milk, vegetable broth, or a drizzle of olive oil.
- 3Use as a nutritious base for creamy soups, a side dish alternative to mashed potatoes, or as a filling for ravioli or savory tarts.
- 4Incorporate into baked goods like muffins, breads, or pancakes to add moisture, nutrients, and natural sweetness.
STORAGE
Keep it fresh.
- Store the mashed squash in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze in portion-sized airtight containers or freezer bags for up to 3 months. Thaw in the refrigerator before reheating.
FAQ
Frequently asked questions.
Is boiled mashed acorn squash healthy?
Yes, it is highly nutritious, offering significant amounts of Vitamin A, Vitamin C, and fiber. These nutrients support immune function, eye health, and digestion while being naturally low in fat and sodium.
How many calories and carbs are in mashed acorn squash?
A 100g serving contains approximately 40 calories and 10.4g of carbohydrates. It also provides about 1.1g of protein and is virtually fat-free at 0.1g per serving.
Is mashed acorn squash good for weight loss?
Yes, it is an excellent food for weight management because it is low in calories but high in dietary fiber. The fiber helps promote satiety, making you feel full longer and reducing overall calorie intake.
Is mashed acorn squash keto-friendly?
With 10.4g of carbs per 100g, it is higher in carbohydrates than leafy greens and should be consumed in moderation on a strict keto diet. However, it is a nutrient-dense complex carbohydrate suitable for most balanced diets.
Is this ingredient vegan and gluten-free?
Yes, boiled mashed unsalted acorn squash is naturally vegan and gluten-free. It contains no animal products or wheat, making it safe for those with celiac disease or those following a plant-based diet.
What does boiled mashed acorn squash taste like?
It has a mild, subtly sweet, and nutty flavor similar to butternut squash. Because this version is unsalted, it serves as a neutral base that can be easily seasoned for either sweet or savory recipes.
How can I use mashed acorn squash in cooking?
It can be served as a simple side dish, stirred into soups as a thickener, or mixed into oatmeal. It also works well as a healthy substitute for pumpkin puree or oil in baking recipes like muffins and breads.
How long does boiled mashed acorn squash last in the refrigerator?
When stored in an airtight container, it will stay fresh for 3 to 5 days. Always check for any changes in smell or the appearance of mold before consuming refrigerated leftovers.
Can I freeze mashed acorn squash?
Yes, mashed acorn squash freezes very well. Store it in freezer-safe bags or containers for up to 10 to 12 months; thawing it in the fridge overnight before use helps maintain its texture.
Is mashed acorn squash a good first food for babies?
Yes, its soft texture and mild flavor make it an ideal first food for infants. It provides essential Vitamin A and potassium for growth, but ensure it is mashed to a completely smooth consistency to prevent choking.
