Squash Winter Acorn Mashed with Salt (Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Squash, winter, acorn, cooked, boiled, mashed, with salt
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (0.7g), fat (0.1g), and carbohydrates (8.8g) per 100g. With 34 calories per 100g, Squash Winter Acorn Mashed with Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. At 239mg of sodium per 100g, Squash Winter Acorn Mashed with Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Fiber content sits at 2.6g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Composed of 90% water by weight, Squash Winter Acorn Mashed with Salt (Cooked, Boiled) also contributes to daily hydration.
Calorie Distribution
- Protein7%0.67 g
- Fat2%0.08 g
- Carbs91%8.8 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 89.7 | G |
| Energy | 34.0 | KCAL |
| Protein | 0.67 | G |
| Total lipid (fat) | 0.08 | G |
| Carbohydrate, by difference | 8.8 | G |
| Fiber, total dietary | 2.6 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 6.5 | MG |
| Thiamin | 0.10 | MG |
| Riboflavin | 0.008 | MG |
| Niacin | 0.53 | MG |
| Vitamin B-6 | 0.12 | MG |
| Folate, total | 11.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 13.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 26.0 | MG |
| Iron, Fe | 0.56 | MG |
| Magnesium, Mg | 26.0 | MG |
| Phosphorus, P | 27.0 | MG |
| Potassium, K | 263 | MG |
| Sodium, Na | 239 | MG |
| Zinc, Zn | 0.11 | MG |
| Copper, Cu | 0.05 | MG |
| Manganese, Mn | 0.15 | MG |
| Selenium, Se | 0.40 | UG |
| Energy | 141 | kJ |
| Ash | 0.76 | G |
| Pantothenic acid | 0.30 | MG |
| Folic acid | 0 | UG |
| Folate, food | 11.0 | UG |
| Folate, DFE | 11.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 258 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.02 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.01 | G |
| SFA 18:0 | 0.002 | G |
| Fatty acids, total monounsaturated | 0.006 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.006 | G |
| Fatty acids, total polyunsaturated | 0.04 | G |
| PUFA 18:2 | 0.01 | G |
| PUFA 18:3 | 0.02 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.01 | G |
| Threonine | 0.02 | G |
| Isoleucine | 0.03 | G |
| Leucine | 0.04 | G |
| Lysine | 0.03 | G |
| Methionine | 0.008 | G |
| Cystine | 0.006 | G |
| Phenylalanine | 0.03 | G |
| Tyrosine | 0.02 | G |
| Valine | 0.03 | G |
| Arginine | 0.04 | G |
| Histidine | 0.01 | G |
| Alanine | 0.03 | G |
| Aspartic acid | 0.07 | G |
| Glutamic acid | 0.12 | G |
| Glycine | 0.03 | G |
| Proline | 0.02 | G |
| Serine | 0.03 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup, mashed (245g) | 83 | 1.6g | 0.2g | 21.5g |
Scaled from Squash Winter Acorn Mashed with Salt (Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Squash Winter Acorn Mashed with Salt (Cooked, Boiled) is a good source of Sodium (10% DV) — see top foods ranked by Sodium
Rankings Among 8,262 USDA Foods
- Vitamin C: top 19% (#1,570 of 8,262)
- Fiber: top 21% (#1,735 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170129.
View on USDA FoodData Central →