Acorn Squash Boiled Mashed with Salt nutrition facts from USDA FoodData Central: 83 calories in 1 cup, mashed, with 1.6 g protein, 21.5 g carbohydrate and 0.2 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup, mashed (245 g)
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| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 83 | 34 | |
| Total fat | 0.2 g | 0% | 0.08 g |
| Saturated fat | <0.1 g | 0% | 0.02 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.04 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 586 mg | 25% | 239 mg |
| Total carbohydrate | 21.5 g | 8% | 8.79 g |
| Dietary fiber | 6.4 g | 23% | 2.6 g |
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 1.6 g | 0.67 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 32 mcg | 4% | 13 mcg |
| Vitamin C | 16 mg | 18% | 6.5 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | 0.25 mg | 20% | 0.1 mg |
| Riboflavin (B2) | <0.1 mg | 2% | 0.01 mg |
| Niacin (B3) | 1.3 mg | 8% | 0.53 mg |
| Vitamin B6 | 0.29 mg | 17% | 0.12 mg |
| Folate (DFE) | 27 mcg | 7% | 11 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 64 mg | 5% | 26 mg |
| Iron | 1.4 mg | 8% | 0.56 mg |
| Potassium | 644 mg | 14% | 263 mg |
| Magnesium | 64 mg | 15% | 26 mg |
| Phosphorus | 66 mg | 5% | 27 mg |
| Zinc | 0.27 mg | 2% | 0.11 mg |
| Copper | 0.13 mg | 14% | 0.05 mg |
| Manganese | 0.36 mg | 16% | 0.15 mg |
| Selenium | 0.98 mcg | 2% | 0.4 mcg |
| Other | |||
| Water | 219.8 g | 89.7 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, mashed | 245 g | 83 | 21.5 g | 1.6 g | 0.2 g | 6.4 g | – |
| 100 g | 100 g | 34 | 8.8 g | 0.7 g | 0.1 g | 2.6 g | – |
| 1 oz | 28.4 g | 10 | 2.5 g | 0.2 g | <0.1 g | 0.7 g | – |
Acorn squash boiled mashed with salt (1 cup, mashed, 245 g) has 83 calories. 100 g has 34 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 80.
Acorn squash boiled mashed with salt (1 cup, mashed, 245 g) has 586 mg of sodium, 25% of the Daily Value. 100 g has 239 mg. That is 20% DV or more per serving, which the FDA treats as high.
Acorn squash boiled mashed with salt (1 cup, mashed, 245 g) has 6.4 g of fiber, 23% of the Daily Value. 100 g has 2.6 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
100 g of acorn squash boiled mashed with salt has 34 calories, 0.67 g protein, 8.79 g carbohydrate, 2.6 g fiber and 0.08 g fat.
About 91% of the calories in acorn squash boiled mashed with salt come from carbohydrate, 2% from fat and 7% from protein (Atwater factors of 4, 9 and 4 calories per gram).
The same serving of acorn squash boiled mashed with salt, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 590 mg | 25 % |
| Carbohydrate / Glucides | 22 g | 8 % |
| Fibre / Fibres | 6 g | 23 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 64 mg | 5 % |
| Iron / Fer | 1 mg | 8 % |
| Potassium | 644 mg | 19 % |
| Per 100g | |
|---|---|
| Energy | 142 kJ / 34 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 8.8 g |
| of which sugars | 0.0 g |
| Protein | 0.7 g |
| Salt | 0.6 g |
| Per 100g | Per 245g | %RI* | |
|---|---|---|---|
| Energy | 142 kJ 34 kcal |
349 kJ 83 kcal |
4.2% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 8.8g | 22g | 8.3% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 2.6g | 6.4g | - |
| Protein | 0.7g | 1.6g | 3.3% |
| Salt | 0.60g | 1.5g | 24% |
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Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170129: "Squash, winter, acorn, cooked, boiled, mashed, with salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗