Acorn Squash Health Benefits

Acorn squash is a winter squash phenotypically named for its acorn shape. It’s the most nutrient-dense of all the summer squashes and has tons of nutritional benefits!

The most common has a dark green skin with a large orange marking and a series of longitudinal ridges. Inside is a delicious sweet orange-yellow flesh and about 8 oz of 1/2″ seeds.

Click here to see how to cube an acorn squash!


Many immune-boosting nutrients are found in acorn squash. These vitamins and minerals are the same as those that make up daily multivitamins!

Vitamin C

As we know, vitamin C promotes healthy immune and skeletal systems. This makes it very valuable (especially during cold & flu season)! Acorn squash is a great source of vitamin C. Just a 1/2-cup serving of cooked acorn squash contains about 20% of the vitamin C RDA of a healthy adult.

Vitamin A

Although vitamin A isn’t an unusual vitamin to find in produce, it is a very beneficial one. It effectively protects the skin from pathogens and premature aging. The high levels of both vitamin A and beta-carotene work to reduce oxidative stress in the eyes. This is preventative measure to combats eye issues such as cataracts and macular degeneration.

B Vitamins

B vitamins play a significant role in the metabolism of carbohydrates, fats and proteins. In particular, vitamin B1 (thiamine) is responsible for transporting energy cells throughout the body. Vitamin B1 helps reduce the risk of dementia, heart disease, and kidney related issues that occur with diabetes. The high level of vitamin B3 (niacin) is known to improve cholesterol levels while lowering the risk of cardiovascular disease.


As previously stated, acorn squash contains high levels of the antioxidant beta-carotene. An antioxidant rich diet is linked to a lower risk of cancer, neurological disorders, cardiovascular disease and diabetes. Recent studies also suggest that beta-carotene may prevent the development of age-related macular degeneration.



Potassium is a mineral necessary for life. It’s required for proper functioning of the heart and kidneys. A 1/2-cup serving of acorn squash contains 13% of the potassium RDA.


Magnesium strengthens bones and teeth. It can also reduce the risk of injury and aids in proper energy metabolism. An adequate magnesium intake lessens the chance of stroke, osteoporosis, depression and diabetes.


A 1/2-cup serving of acorn squash contains 5 grams of dietary fiber. This fulfills 18% of the RDA. The majority of acorn squash’s fiber is soluble fiber, which helps regulate both glucose and cholesterol levels. A high-fiber diet fights stroke, heart disease, diabetes, obesity and gastrointestinal disorders.

1 Comment

  • How to Cube an Acorn Squash - The Healthy HAPPI Project April 23, 2017 at 6:11 pm

    […] This squash is more nutrient-dense than any of the other summer squashes and has tons of nutritional benefits! Click here to learn about all of the health benefits you can reap by adding acorn squash to your die… […]


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