![]() 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. The taste is mild and lightly sweet.+ Excellent source of vitamins B1 (thiamin), B5 (pantothenic acid), B6, and C and the minerals manganese, magnesium, and copper. WHITE ACORN SQUASH - This squash has an off-white rind with a pale yellow flesh and a stringy texture. TAY BELLE SQUASH - It has a very dark green rind and the flesh has a sweet taste. TABLE QUEEN SQUASH - It has a greenish-black rind, at times with a spot or two of yellow or orange on it, with moderate ridging. TABLE ACE SQUASH - It has very dark green rind with moderate ribbing and golden flesh. The flesh has a sweet taste and smooth texture. SWAN WHITE ACORN SQUASH - It has an off-white rind and pale yellow flesh inside. The flesh is thick, finely-textured and golden-coloured with a somewhat sweet taste. HEART OF GOLD SQUASH - They have a cream-coloured rind with dark-green striping and mottling. They are best as shells to be stuffed and baked as a dish, rather than cooked as a vegetable. HARLEQUIN SQUASH - These make good table ornamentals, and have good-flavoured flesh. It has milder flavour than green acorn squashes, it has an orange flesh which is stringy as well. GOLDEN ACORN SQUASH - This squash has an orange-coloured rind. The flesh is thick, golden-yellow, and finely-grained. Its flesh becomes smooth on cooking, with a good taste.ĭELICATA SQUASH - It has a classic acorn squash shape, with prominent ribs, and a cream-coloured rind which turns pale gold on ripening. Acorn squash comes in many varieties as follows:ĬREAM OF THE CROP ACORN SQUASH - This squash has an off-white rind. It is believed to be the first food cultivated by Native American Indians. The most common variety is the Green Acorn which has a dark green ridged exterior and a deep yellow to orange flesh. It is a fruit which is treated as a vegetable. It may vary from dark green, tan, white, or gold-colored. It is small weighing between one and two pounds. It resembles an acorn in shape and measures from 6 to 10 inches in length. Acorn Squash is a variety of winter squash that belongs to the Cucurbitaceae or gourd family, which also includes pumpkin, butternut squash, and zucchini.
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