![]() To retain more minerals and water-soluble vitamins, try microwaving, steaming, or baking instead ( 17, 18). Get full nutrition facts and other common serving sizes of Baked Winter Type Squash (No Fat or Sugar Added in Cooking) including 1 oz, raw, yields and 100 g. 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. There are 58 calories in a 1/2 acorn squash of Baked Winter Type Squash (No Fat or Sugar Added in Cooking).Polyphenols: increase by up to 45% with any cooking method.Vitamin C: decreases by up to 50% with any cooking method.Nine of these 30 grams of carbs are from dietary fiber. Beta-carotene: increases by up to 30% when boiled and decreases by up to 20% when steamed or microwaved A cup of cooked acorn squash provides about 30 grams of carbohydrates, according to the USDA.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. 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. doi:10.1111/j.00588.+ Excellent source of vitamins B1 (thiamin), B5 (pantothenic acid), B6, and C and the minerals manganese, magnesium, and copper. Butternut squash (cucurbita moschata) dermatitis. Notulae Botanicae Horti Agrobotanici Cluj-Napoca. ![]() Chemical and physicochemical characterization of winter squash (Cucurbita moschata D.). Vitamin C function in the brain: Vital role of the ascorbate transporter SVCT2. Defining powerhouse fruits and vegetables: A nutrient density approach. Prevention of age-related macular degeneration. National Institutes of Health Office of Dietary Supplements. 2020–2025 Dietary Guidelines for Americans, ninth edition. Department of Health and Human Services and U.S. Squash, winter, butternut, cooked, baked, without salt.
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