Acorn Squash Seeds Nutrition: Are They Good For You?

Acorn squash is a popular variety of winter squash, but acorn squash seeds are often overlooked as a healthy snack option.

While they’re rarely available at grocery stores, acorn squash seeds can easily be scooped out of the squash and roasted in the oven. They taste almost identical to roasted pumpkin seeds.

In this article, we’ll take a closer look at acorn squash seeds and the nutrients they provide.


Acorn squash seeds provide 158 calories in each 1-ounce (28-gram) serving (1). 

(This is the same as the seeds of any winter squash, including pumpkin.)

Compared to other seeds, such as sunflower and sesame seeds, acorn squash seeds have a similar amount of calories (2, 3).


Acorn squash seeds are very high in fat while providing moderate amounts of protein and fiber, and very few carbohydrates.

Here’s the macronutrient breakdown for 1 ounce (28 grams) of shelled acorn squash seeds (1):

  • Carbohydrates: 3 grams
  • Fiber: 2 grams
  • Protein: 9 grams
  • Fat: 14 grams
    • Saturated fat: 3 grams
    • Monounsaturated fat: 5 grams
    • Polyunsaturated fat: 6 grams

Nutritionally, acorn squash seeds are similar to sesame seeds and hemp seeds but contain more protein and less fiber than flax seeds and chia seeds (3, 4, 5, 6).

Acorn squash seeds are also high in heart-healthy monounsaturated and polyunsaturated fats while providing just 3 grams of saturated fat per 1-oz serving (7).


A 1-ounce (28-gram) serving of shelled acorn squash seeds provides the following vitamins and minerals (x):

  • Manganese: 1.3 mg (57% DV)
  • Copper: 0.4 mg (44% DV)
  • Magnesium: 168 mg (40% DV)
  • Phosphorus: 349 mg (28% DV)
  • Zinc: 2.2 mg (20% DV)
  • Iron: 2.5 mg (14% DV)
  • Niacin: 1.4 mg (9% DV)
  • Thiamin: 0.08 mg (7% DV)
  • Potassium: 229 mg (5% DV)
  • Selenium: 2.7 mcg (5% DV)
  • Pantothenic acid: 0.2 mg (4% DV)
  • Folate: 16 mcg (4% DV)
  • Vitamin E: 0.6 mg (4% DV)
  • Riboflavin: 0.04 mg (3% DV)
  • Choline: 18 mg (3% DV)
  • Vitamin B6: 0.04 mg (2% DV)
  • Vitamin K: 2 mcg (2% DV)
  • Vitamin C: 0.5 mg (1% DV)
  • Calcium: 13 mg (1% DV)
  • Vitamin A: 0.3 mcg RAE (<1% DV)
  • Sodium: 2 mg (<1% DV)

Like most seeds, acorn squash seeds are an excellent source of many minerals, including manganese, copper, magnesium, phosphorus, and zinc.

They also provide smaller amounts of several B vitamins, such as niacin and thiamin, and are naturally low in sodium.

How to cook acorn squash seeds

If you’re interested in snacking on roasted acorn squash seeds, you can easily make them at home.

Simply cut your acorn squash in half, scoop out the seeds, and rinse away any stringy flesh. Pat the seeds dry with paper towels and spread them on a baking sheet.

Toss with olive oil, salt, and seasonings of your choice. Garlic powder makes a nice addition, or you could add cinnamon sugar for a snack that will satisfy your sweet tooth.

Roast in the oven at 325 degrees for 15 to 20 minutes until they are nice and golden brown. The seeds will crisp up as they cool. 

The roasted seeds can be stored in a sealed container at room temperature for up to two weeks, but I doubt they will last that long!

Final thoughts

Acorn squash seeds are relatively high in calories and fat but provide a good amount of protein and fiber as well. 

They’re also an excellent source of minerals, especially manganese, copper, and magnesium, and provide smaller amounts of vitamins as well.

If you’re looking for a delicious and nutritious snack, give acorn squash seeds a try!

Amy Richter is a Registered Dietitian Nutritionist based in Missouri. She is an experienced nutrition writer and medical advisor for Healthline and Medical News Today.  Amy is passionate about all things food-related and enjoys translating complex science into easy-to-understand articles.

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