1 serving (200 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
94.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 21.2 g | 7% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 7.1 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 588.2 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Roasted delicata squash
Delicata squash, also known as peanut squash or sweet potato squash, is a winter squash variety native to North and Central America. Its creamy texture and naturally sweet, nutty flavor make it a popular ingredient in various cuisines, particularly in North American autumnal cooking. A 1-cup serving of roasted Delicata squash contains approximately 40 calories, 9 grams of carbohydrates, 2 grams of dietary fiber, and small amounts of protein (1 gram). It is rich in beta-carotene, vitamin C, potassium, and manganese, making it a nutrient-dense addition to meals. Because of its thin, edible skin, Delicata squash is convenient to prepare and requires no peeling. Its naturally sweet flavor pairs well with savory dishes or can be enjoyed on its own as a simple side dish.
Health Benefits
- Rich in beta-carotene, a precursor to vitamin A, which supports healthy vision and immune function.
- High in potassium, a key mineral for maintaining healthy blood pressure and heart function.
- Contains dietary fiber, which aids in digestion and supports a healthy gut microbiome.
Dietary Considerations
Selection and Storage
Store whole Delicata squash in a cool, dry place for up to 2-3 weeks. Once cut, refrigerate leftovers in an airtight container and consume within 4-5 days.
Common Questions About Roasted delicata squash Nutrition
Is roasted delicata squash high in protein?
Roasted delicata squash is not high in protein, as it contains about 1.5 grams of protein per 1 cup cooked serving (205 grams). It is primarily a source of carbohydrates, so if you're looking to increase your protein intake, it’s best paired with a protein-rich food like chicken or legumes.
Can I eat roasted delicata squash on a keto diet?
Roasted delicata squash is not ideal for a strict keto diet because it contains about 20 grams of carbohydrates per 1 cup cooked serving. While it can be occasionally incorporated into a moderate low-carb diet, keto dieters are better off choosing lower-carb vegetables like zucchini or cauliflower.
What are the health benefits of roasted delicata squash?
Roasted delicata squash is a nutrient-dense food offering a good source of vitamins A and C, along with potassium and fiber. These nutrients support eye health, immune function, and digestion, but due to its natural sugar content, individuals monitoring blood sugar levels should consume it in moderation.
How much roasted delicata squash should I eat per serving?
A standard serving of roasted delicata squash is about 1 cup cooked (205 grams), which contains approximately 80 calories. This is a reasonable portion for most people, though active individuals or those with higher calorie needs can enjoy larger amounts as part of a balanced meal.
How does roasted delicata squash compare to butternut squash?
Roasted delicata squash is slightly lower in calories and carbohydrates compared to butternut squash. For example, 1 cup of delicata squash has about 80 calories and 20 grams of carbs, while butternut squash contains approximately 82 calories and 22 grams of carbs per cup. Delicata squash has a thinner edible skin, making it easier to prepare, while butternut squash requires peeling.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
