Carbs in Acorn Squash

Acorn Squash Carbs, Nutritional Information, and How to Cook It

Roasted acorn squash with butter, nutmeg and honey
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Acorn squash is a popular fall vegetable, and is a rich source of many of the same nutrients as other winter squashes, including pumpkin and butternut squash. Unfortunately, the classic way of cooking acorn squash, filling it with brown sugar and/or maple syrup, obviously skyrockets the amount of sugar in a serving (no wonder I loved acorn squash so much as a child!).

Like other squashes, the seeds can be roasted and eaten.

Carbohydrate and Fiber Counts for Acorn Squash

  • ½ cup of cooked mashed acorn squash: 7.5 grams of effective (net) carbohydrate plus 3 grams of fiber and 42 calories
  • 1 medium acorn squash, 4 inches in diameter: 39 grams of effective (net) carbohydrate plus 6.5 grams of fiber and 172 calories
  • 4 oz raw of acorn squash (¼ lb): 10 grams of effective (net) carbohydrate plus 2 grams of fiber and 45 calories

Glycemic Index for Acorn Squash

One glycemic index study of "winter squash" reported an average of 41.

More Information about the Glycemic Index

Glycemic Load of Acorn Squash

  • ½ cup of cooked mashed acorn squash: 3
  • 1 medium acorn squash, 4 inches in diameter: 13
  • 4 oz. of raw acorn squash (¼ lb): 4

More Information About the Glycemic Load

Health Benefits of Acorn Squash

Acorn squash is an excellent source of vitamin A, vitamin C, alpha-carotene, beta-carotene, and all the rest of the carotenes. It is also a very good source of thiamin, vitamin B6, potassium, magnesium,and manganese, and a good source of iron.

  They are a good source of fiber, including the soluble fiber, pectin.

More Information About Acorn Squash at Calorie Count.

How to Make Traditional Roasted Acorn Squash, Sugar-Free!

Even if we don't want to fill the cavity of an acorn squash with brown sugar and butter, we can still have somewhat of a traditional acorn squash, without the sugar:

1. Heat your oven to 400 degrees F.

2. Split the squash with a sharp knife and scoop out the seeds and pulp (save the seeds to roast!)

3. Put the halves on a baking sheet, cut side up.

4. Brush the inside of squash with melted butter, and then, if desired, a good sugar-free maple syrup.  Alternatively,  you could sprinkle with a brown sugar substitute, or just a powdered artificial sweetener or other zero-carb sugar substitute.

5. Put about a tablespoon each of butter and sugar-free maple syrup (or alternative) into the cavity of each squash.

6. Bake for about an hour, or until tender (test by inserting a paring knife or fork).

Other Ways to Cook Acorn Squash

As with other winter squashes, acorn squash can be mashed after baking and served as a side dish.  It can also be pureed and made into a soup.  You can also steam chunks of squash, which retains more of the nutrients.

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette.

"International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 28.

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