Rissetto personally likes to add sweet potatoes to her eggs. You can find some of her favorites, such as sweet potato blueberry coconut oatmeal and sweet potato white bean burgers, here (she said you can use butternut squash in place of sweet potatoes, too). Nguyen said that people with diabetes can "confidently" eat butternut squash and sweet potato interchangeably, "as per their individual needs of carbohydrate intake." However, when in doubt, always consult with your doctor (and moderation is key).Īs for recipes, Nguyen said they're great in both sweet and savory dishes. "They are both a complex carb can help with feeling full, and that's a perfect food in my book," Rissetto said. They're both affordable, delicious, and versatile ways to work in a wholesome carbohydrate rich in vitamins A and C, fiber, and potassium."ĭietitian and founder of Culina Health Vanessa Rissetto, MS, RD, CDN, told POPSUGAR that butternut squash and sweet potato both add fiber, and they have a sweeter taste, which she noted can help some people who are interested in satisfying their sweet tooth without true desserts. Neither is particularly high in protein (fruits and vegetables shouldn't be your sole source of protein anyway), but you can certainly combine them with other ingredients to make a high-protein meal - take this sweet potato bread, for instance.Ĭhef and registered dietitian Tessa Nguyen, RD, LDN, told POPSUGAR that butternut squash and sweet potato are quite comparable "both nutritionally and with cooking applications. If you're wondering how they differ in nutritional value, we've got you covered with the handy chart ahead, and we also spoke with some dietitians about their opinions of the two flavorful ingredients.īutternut squash has fewer calories, grams of sugar, and carbs per cup than a sweet potato. This nutrient-rich vegetable is also a source of calcium, B vitamins, folate, vitamin C, phosphorous, magnesium, and iron, notes the USDA.It wouldn't be the chilly seasons without butternut squash ( surprisingly a fruit) and sweet potato (vegetable!) as staples in delicious dishes. However, topping acorn squash with walnuts or other nuts or seeds helps boost the protein and heart-healthy fat content of your dish.Īcorn squash is loaded with vitamins and minerals, and is especially rich in potassium and vitamin A. One cup of cooked acorn squash provides just over 2 grams of protein, but less than 1 gram of dietary fat. Authors of this review suggest consuming 28 grams of fiber daily when eating 2,000 calories per day.Īcorn squash is a low-fat food and contains a small amount of protein.
Many Americans get too little fiber in their diets, but fiber helps reduce your risk for heart disease, stroke, diabetes, gastrointestinal diseases, and obesity, according to a 2009 review in Nutrition Reviews. Nine of these 30 grams of carbs are from dietary fiber. A cup of cooked acorn squash provides about 30 grams of carbohydrates, according to the USDA. For example, a cup of cherry tomatoes provides 54 calories, and 1 cup of cucumbers contains just 16 calories.īecause acorn squash is a starchy vegetable, it's a rich source of carbohydrates and fiber. Mix into soups, stews, or casseroles at the beginning of the cooking time.
#Acorn squash carbs skin
Stewed: Remove the skin and seeds and slice into uniform small chunks. Let stand for a few minutes before handling.
While not a high-calorie food, acorn squash does contain more calories than many other veggies - with the exception of potatoes and legumes. Place on microwave-safe plate cut-side down and heat on high for 5-10 minutes depending on size, or until tender. If you flavor the squash with butter, margarine, or vegetable oil, the calorie content will increase. Department of Agriculture (USDA) National Nutrient Database. Nutrition information per serving: 180 calories, 2 g fat, <1 g saturated fat, 35 g carbs, 3 g fiber, 6 g sugars (0 g added), 8 g protein, 170 mg. In fact, the Dietary Guidelines for Americans 2010 recommend consuming 5 cups of starchy vegetables, such as acorn squash, each week and 2.5 cups of total vegetables daily when eating 2,000 calories per day.Ī cup of baked acorn squash contains 115 calories, according to the U.S. Adding acorn squash to your meal plan offers you some nutritional benefits, because this vegetable is packed with nutrients.
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