Skip to content
[N]extrient

Squash Winter Acorn Mashed Without Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Squash, winter, acorn, cooked, boiled, mashed, without 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 Without Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 3mg of sodium, Squash Winter Acorn Mashed Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.6g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. The micronutrient profile is relatively narrow, with Squash Winter Acorn Mashed Without Salt (Cooked, Boiled) valued primarily for its macronutrient contribution. Composed of 90% water by weight, Squash Winter Acorn Mashed Without Salt (Cooked, Boiled) also contributes to daily hydration.

Calories34KCAL
Protein0.67G
Fat0.08G
Carbs8.8G
Fiber2.6G

Calorie Distribution

39kcal
  • Protein7%0.67 g
  • Fat2%0.08 g
  • Carbs91%8.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.7G
Energy34.0KCAL
Protein0.67G
Total lipid (fat)0.08G
Carbohydrate, by difference8.8G
Fiber, total dietary2.6G
Cholesterol0MG
Vitamin C, total ascorbic acid6.5MG
Thiamin0.10MG
Riboflavin0.008MG
Niacin0.53MG
Vitamin B-60.12MG
Folate, total11.0UG
Vitamin B-120UG
Vitamin A, RAE41.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca26.0MG
Iron, Fe0.56MG
Magnesium, Mg26.0MG
Phosphorus, P27.0MG
Potassium, K263MG
Sodium, Na3.0MG
Zinc, Zn0.11MG
Copper, Cu0.05MG
Manganese, Mn0.15MG
Selenium, Se0.40UG
Energy141kJ
Ash0.76G
Pantothenic acid0.30MG
Folic acid0UG
Folate, food11.0UG
Folate, DFE11.0UG
Retinol0UG
Carotene, beta490UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU817IU
Lycopene0UG
Lutein + zeaxanthin66.0UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.02G
SFA 12:00G
SFA 14:00G
SFA 16:00.01G
SFA 18:00.002G
Fatty acids, total monounsaturated0.006G
MUFA 16:10G
MUFA 18:10.006G
Fatty acids, total polyunsaturated0.04G
PUFA 18:20.01G
PUFA 18:30.02G
Fatty acids, total trans0G
Tryptophan0.01G
Threonine0.02G
Isoleucine0.03G
Leucine0.04G
Lysine0.03G
Methionine0.008G
Cystine0.006G
Phenylalanine0.03G
Tyrosine0.02G
Valine0.03G
Arginine0.04G
Histidine0.01G
Alanine0.03G
Aspartic acid0.07G
Glutamic acid0.12G
Glycine0.03G
Proline0.02G
Serine0.03G

Common Serving Sizes

ServingCalProteinFatCarbs
cup, mashed (245g)831.6g0.2g21.5g

Scaled from Squash Winter Acorn Mashed Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Leeks (bulb and Lower Leaf-portion) Drained Without Salt (Cooked, Boiled)

31 kcal0.8g protein

Corn Sweet Yellow Kernels on Cob Drained Without Salt (Frozen, Cooked, Boiled)

94 kcal3.1g protein

Lettuce Iceberg (Raw)

0.7g protein

Turnip Greens Solids and Liquids (Canned)

14 kcal1.4g protein

Turnip Greens and Turnips Drained with Salt (Frozen, Cooked, Boiled)

34 kcal3g protein

Spinach Regular Pack Drained Solids (Canned)

23 kcal2.8g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Squash Winter Acorn Without Salt (Cooked, Baked)

56 kcal1.12g protein

Squash Winter Acorn with Salt (Cooked, Baked)

56 kcal1.12g protein

Squash Winter Acorn Mashed with Salt (Cooked, Boiled)

34 kcal0.67g protein

Beverages Coffee Substitute Cereal Grain Beverage Powder

360 kcal6.01g protein

Beverages Coffee Substitute Cereal Grain Beverage Prepared with Water

6 kcal0.1g protein

Squash Winter Acorn (Raw)

40 kcal0.8g protein

Nutritional Profile Summary

Squash Winter Acorn Mashed Without Salt (Cooked, Boiled) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 34 kcal per 100 g
  • Protein: 0.7 g per 100 g
  • Total Fat: 0.1 g per 100 g
  • Carbohydrate: 8.8 g per 100 g
  • Fiber: 2.6 g per 100 g

Dietary Considerations

  • Squash Winter Acorn Mashed Without Salt (Cooked, Boiled) is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 19% (#1,570 of 8,262)
  • Fiber: top 21% (#1,735 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories34
% Daily Value*
Total Fat 0.08G0%
Cholesterol 0MG0%
Sodium 3.0MG0%
Total Carbohydrate 8.8G3%
Dietary Fiber 2.6G9%
Total Sugars 0
Protein 0.67G1%
Vitamin D 0UG0%
Calcium 26.0MG2%
Iron 0.56MG3%
Potassium 263MG6%

* 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: 169294.

View on USDA FoodData Central →