Carotenoids: beta carotene (a precursor to vitamin A), lutein, zeaxanthin.The most common varieties found in supermarkets include butternut, delicata, spaghetti, kabocha, hubbard, acorn, sweet dumpling, and sugar pumpkins (these are firmer, sweeter, and less stringy than the larger carving pumpkins). Their seeds are also edible and nutritious. For the quickest enjoyment, the flesh may be scooped and eaten straight from its shell after cooking. Sometimes displayed as seasonal table decorations, they are best appreciated when featured as a star ingredient in a wide range of recipes.Ĭompared to their summertime cousins, winter squashes have a denser texture and flavor with firm flesh that holds up well in hearty soups, stews, casseroles, breads, and desserts. “Winter” squashes are uniquely beautiful with ribbed or bumpy skins, irregular shapes, and vibrant colors ranging from yellow to orange to dark green or even multi-toned. To retain more minerals and water-soluble vitamins, try microwaving, steaming, or baking instead ( 17, 18).Pumpkins may attract much attention as an official sign of cooler weather, but they are just one of dozens of seasonal squash varieties in the Cucurbitaceae (gourd) family. Antioxidant capacity: increases by up to 320% with any cooking methodīeta-carotene and other carotenoids increase with some cooking methods because heat breaks down the cell walls in vegetables, allowing it to be released and more easily absorbed ( 16).įor most other nutrients, boiling is the method that reduces nutrient content the most.Polyphenols: increase by up to 45% with any cooking method.Vitamin C: decreases by up to 50% with any cooking method.Beta-carotene: increases by up to 30% when boiled and decreases by up to 20% when steamed or microwaved.While we didn’t find any studies on acorn squash specifically, research in similar vegetables, such as sweet potatoes, shows how some nutrients are affected by cooking ( 14, 15): Does cooking impact the nutrition of acorn squash?Ĭooking can increase or decrease certain vitamins and minerals in acorn squash, depending on the method used. + Contains carotenoids, but not as much as other winter squashes.
There is no official recommendation for carotenoid intake, but some experts suggest getting at least 4 mg of beta-carotene, 0.6 mg of alpha-carotene, and 3.3 mg of lutein daily for general health and reduced risk of lung cancer ( 13). On the other hand, acorn squash provides a small amount of lutein & zeaxanthin (0.053 mg), while sweet potatoes and butternut squash don’t contain any.
150g of acorn squash nutrition free#
Like most winter squash, acorn squash is a rich source of carotenoids, a group of plant pigments that give vegetables their bright red, orange, and yellow colors.Ĭarotenoids have strong antioxidant properties, meaning that they help protect against free radicals - compounds that have been linked to diabetes, heart disease, and cancer ( 7, 8).Ī one-cup (140-gram) portion of raw acorn squash contains the following carotenoids ( 9):Īcorn squash contains less beta-carotene but more lutein and zeaxanthin than similar vegetables, such as sweet potatoes and butternut squash ( 10, 11, 12).įor example, raw butternut squash contains almost 20 times more beta-carotene per cup than acorn squash (5.9 mg vs 0.3 mg, respectively.) + Good source of vitamins B2 (niacin) and B9 (folate) and the minerals potassium and iron. + Excellent source of vitamins B1 (thiamin), B5 (pantothenic acid), B6, and C and the minerals manganese, magnesium, and copper.
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