FiberUp
How much fiber is in acorn squash?
Acorn Squash has 4.5 g of fiber per 1/2 cup baked (102 g). That is 16% of the 28 g daily value and a good amount for an vegetable. Per 100 g it works out to 4.4 g, which ranks 5 of 60 vegetables in the FiberUp database. About 31% of that fiber is soluble and 69% insoluble. It would take 6 servings to reach the 25 g adequate intake for women and 9 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About acorn squash and fiber
A half cup of baked acorn squash provides 4.5 grams of fiber, among the highest of the winter squashes. It is high FODMAP at larger servings, so a half cup is close to the limit on that plan.
How acorn squash compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Jicama | 1 cup sticks | 5.9 g | 4.9 g | 21% |
| Collard Greens | 1 cup cooked | 5.3 g | 2.8 g | 19% |
| Kohlrabi | 1 cup sliced | 4.9 g | 3.6 g | 18% |
| Acorn Squash | 1/2 cup baked | 4.5 g | 4.4 g | 16% |
| Green Peas | 1/2 cup | 4.4 g | 5.5 g | 16% |
| Sweet Potato | 1 medium | 3.8 g | 3.3 g | 14% |
| Swiss Chard | 1 cup cooked | 3.7 g | 2.1 g | 13% |
Servings to reach a daily goal
servings of acorn squash to reach 25 g, the adequate intake for adult women
servings of acorn squash to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for acorn squash
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Squash, winter, acorn, raw | 2.6 g | – | – |
| Squash, winter, acorn, cooked, baked, without salt | 4.4 g | – | – |
| Squash, winter, acorn, cooked, boiled, mashed, without salt | 2.6 g | – | – |
| Squash, winter, acorn, cooked, baked, with salt | 4.4 g | – | – |
| Squash, winter, acorn, cooked, boiled, mashed, with salt | 2.6 g | – | – |
Frequently asked questions
How much fiber is in acorn squash?
Is acorn squash high in fiber?
Is the fiber in acorn squash soluble or insoluble?
How many servings of acorn squash would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.