Vegetables • Deep Nutrition Analytics
Squash, winter, acorn, cooked, boiled, mashed, without salt
Squash, winter, acorn, cooked, boiled, mashed, without salt is a vegetables providing 34 kcal per 100g serving, primarily fueled by carbohydrates (8.8g) for accessible carbohydrate energy. Laboratory analysis indicates minimal isolated vitamins or minerals, serving primarily for direct caloric fuel. Its sparse energy profile (0.3 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 0.7 g
- Carbohydrates
- 8.8 g
- Fat
- 0.1 g
- Fiber
- 2.6 g
Produce Profile: Hydration & Micronutrients
Squash, winter, acorn, cooked, boiled, mashed, without salt provides natural botanical nutrition with 34 calories per 100g. Providing 2.6g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (34 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 2.6 g |
| Carbohydrate, by difference | 8.8 g |
| Energy | 34 kcal |
| Energy | 141 kJ |
| Protein | 0.7 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 6.5 mg |
| Vitamin B6 | 0.1 mg |
| Magnesium | 26 mg |
| Copper | 0.1 mg |
| Manganese | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 41 µg |
| Vitamin A, IU | 817 IU |
| Vitamin C, total ascorbic acid | 6.5 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 27 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 26 mg |
| Potassium, K | 263 mg |
| Zinc, Zn | 0.1 mg |
| Selenium, Se | 0.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 66 µg |
| Folate, DFE | 11 µg |
| Carotene, beta | 490 µg |
| Folate, food | 11 µg |
| Ash | 0.8 g |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0 g |
| Tyrosine | 0 g |
| Alanine | 0 g |
| Glutamic acid | 0.1 g |
| Glycine | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 11 µg |
| Fatty acids, total saturated | 0 g |
| Proline | 0 g |
| Water | 89.7 g |
| Isoleucine | 0 g |
| Leucine | 0 g |
| Lysine | 0 g |
| Cystine | 0 g |
| Valine | 0 g |
| Arginine | 0 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.3 mg |
Serving calculator
Common serving sizes
- cup, mashed245 g
Compare Squash, winter, acorn, cooked, boiled, mashed, without salt with Category Peers
Squash, winter, acorn, cooked, boiled, mashed, without salt vs Squash, winter, acorn, cooked, boiled, mashed, with salt
Compared to Squash, winter, acorn, cooked, boiled, mashed, with salt, Squash, winter, acorn, cooked, boiled, mashed, without salt has 0% more carbohydrates and 1% higher calories per 100g.
Eggplant, cooked, boiled, drained, without salt vs Squash, winter, acorn, cooked, boiled, mashed, without salt
Compared to Eggplant, cooked, boiled, drained, without salt, Squash, winter, acorn, cooked, boiled, mashed, without salt has 1% more carbohydrates and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Squash, winter, acorn, cooked, boiled, mashed, without salt?
A standard 100-gram serving of Squash, winter, acorn, cooked, boiled, mashed, without salt contains 34 calories (142 kJ), alongside 0.7g of protein, 8.8g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 245g (cup, mashed): ~83 kcal
Is Squash, winter, acorn, cooked, boiled, mashed, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Squash, winter, acorn, cooked, boiled, mashed, without salt contains 6.2g of net carbs per 100g (8.8g carbs minus 2.6g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Squash, winter, acorn, cooked, boiled, mashed, without salt?
Squash, winter, acorn, cooked, boiled, mashed, without salt exhibits modest micronutrient density, led by Vitamin C at 6.5 mg (7% DV). It functions primarily as a macronutrient energy contributor.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169294).