Calories in acorn squash: 40 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.08 gFat

0.64 gProtein

7.2 gCarbohydrate

1.8 gFibre

70.2 gWater

0.08 gFat
0.64 gProtein
7.2 gCarbohydrate
1.8 gFibre
70.2 gWater

Below average for vegetables

Acorn squash is 40 kcal per 100 g. The 240 vegetables in this database average 59.9.

Acorn squash40

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.8 g

Salt, per portion0.01 g

Vitamins and minerals in acorn squash

One of the 18 reach the “source of” level, potassium first; none reaches “high in”.

14 %

Potassium

280 mg in an 80 g portion

79th of 240 vegetables

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Vitamin C8.8 mg11 %

Thiamin (vitamin B1)0.11 mg10 %

Vitamin B60.12 mg8.6 %

Magnesium25.6 mg6.8 %

Folate0.0136 mg6.8 %

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Potassium280 mg, 14 %

Vitamin C8.8 mg, 11 %

Thiamin (vitamin B1)0.11 mg, 10 %

Vitamin B60.12 mg, 8.6 %

Magnesium25.6 mg, 6.8 %

Folate0.0136 mg, 6.8 %

Copper0.06 mg, 5.6 %

Pantothenic acid (vitamin B5)0.32 mg, 5.3 %

Niacin (vitamin B3)0.72 mg, 4.5 %

Phosphorus28.8 mg, 4.1 %

Iron0.56 mg, 4 %

Vitamin A0.0272 mg, 3.4 %

Calcium26.4 mg, 3.3 %

Zinc0.08 mg, 0.8 %

Biotin0.00032 mg, 0.6 %

Riboflavin (vitamin B2)0.01 mg, 0.6 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What acorn squash doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 1 % of the zinc reference intake per 100 g.

Vitamin D

0mgin acorn squash

Find it inBloater, grilled500 % per 100 g

Zinc

1%in acorn squash, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin acorn squash

Find it inLiver, ox, raw4400 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Acorn squash against other vegetables

Per 100 g, acorn squash has the most potassium of the 6 here, ahead of celeriac (boiled).

350mg

330mg

288mg

230mg

180mg

110mg

Squash, acorn, rawthis page

Celeriac, boiled−20 mg

Cabbage, green, raw−62 mg

Leeks, raw−120 mg

Shallots, raw−170 mg

Chicory, pale variety, boiled−240 mg

All values per 100 g, from the same dataset. Differences are against acorn squash.

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Questions about acorn squash

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of acorn squash?

A typical portion (80 g, one of your five a day) gives 32 kcal. Per 100 g the figure is 40 kcal.

Is acorn squash a source of potassium?

It is a source of potassium: 350 mg per 100 g, 18 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does acorn squash have most of?

By share of the daily reference intake: potassium (350 mg, 18 %), vitamin C (11 mg, 14 %) and thiamin (0.14 mg, 13 %) per 100 g.

Is acorn squash high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-353, Squash, acorn, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Haytowitz and Matthews (1984) Composition of foods: vegetables and vegetable products, raw, processed and prepared, Agricultural Handbook No. 8-2, and literature sources. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 76 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.