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Nutritional Facts: Acorn Squash Feta Casserole

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  2 large (862g)
acorn squash
1 medium (110g)
onions
2 (6g)
garlic cloves
3 tablespoons (43g)
butter
1/2 cup (75g)
green peppers
1/2 cup (75g)
sweet red peppers
2 (100g)
eggs
1 cup (245g)
plain yogurt
1 cup (150g)
feta cheese
1 1/4 teaspoons (8g)
salt
1/2 teaspoon (1g)
pepper
1 dash (0g)
cayenne pepper
1/4 cup (35g)
sunflower seeds
Total 1 serving
Alanine (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.7 0.4 1.0 0.0 0.0 n/a 0.4 3 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.4 0.1 0.0 0.0 0.0 0.0 0.8 0.3 0.7 0.0 0.0 n/a 0.8 3 1
Ash (g) 7.8 0.4 0.1 0.9 0.3 0.4 1.1 1.8 7.8 7.5 0.1 0.0 1.1 29 5
Aspartic acid (g) 0.7 0.1 0.0 0.0 0.2 0.2 1.3 0.7 1.2 0.0 0.0 n/a 0.9 5 1
Beta-sitosterol n/a n/a n/a 1.7 n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 284.5 25.3 10.9 10.2 7.5 5.2 56.0 296.5 739.5 1.8 5.1 0.2 27.3 1,470 245
Calories 344.8 44.0 8.9 305.4 14.9 23.1 143.0 149.5 396.0 0.0 2.9 0.4 204.4 1,637 273
Calories (kj) 1,439.5 182.6 37.4 1,277.6 62.6 96.1 599.0 629.7 1,654.5 0.0 12.1 1.5 855.8 6,848 1,141
Campesterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 89.8 10.3 2.0 0.0 3.5 4.5 0.7 11.4 6.1 0.0 0.7 0.1 7.0 136 23
Cholesterol (mg) 0.0 0.0 0.0 91.6 0.0 0.0 372.0 31.9 133.5 0.0 0.0 0.0 0.0 629 105
Copper (mg) 0.6 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.6 1 0
Cystine (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.3 0.1 0.1 0.0 0.0 n/a 0.2 1 0
Dietary Fiber (g) 12.9 1.9 0.1 0.0 1.3 1.6 0.0 0.0 0.0 0.0 0.3 0.0 3.0 21 4
Folate (mcg) 146.5 20.9 0.2 1.3 7.5 34.3 47.0 17.2 48.0 0.0 0.2 0.1 79.5 403 67
Folate, DFE (mcg) 146.5 20.9 0.2 1.3 7.5 34.3 47.0 17.2 48.0 0.0 0.2 0.1 79.5 403 67
Folate, food (mcg) 146.5 20.9 0.2 1.3 7.5 34.3 47.0 17.2 48.0 0.0 0.2 0.1 79.5 403 67
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 1.4 n/a n/a 0.8 1.7 0.0 n/a n/a n/a 0.0 n/a n/a 4 1
Galactose n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 2.2 n/a n/a 0.9 1.4 0.4 n/a n/a n/a 0.0 n/a n/a 5 1
Glutamic acid (g) 1.2 0.3 0.0 0.1 0.1 0.2 1.7 1.7 3.6 0.0 0.0 n/a 2.0 11 2
Glycine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.4 0.2 0.1 0.0 0.0 n/a 0.5 2 0
Histidine (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.3 0.2 0.6 0.0 0.0 n/a 0.2 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 6.0 0.2 0.1 0.0 0.3 0.3 1.8 0.1 1.0 0.0 0.1 0.0 1.8 12 2
Isoleucine (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.7 0.5 1.2 0.0 0.0 n/a 0.4 3 1
Lactose n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 0.4 0.0 0.0 0.0 0.0 0.0 1.1 0.9 2.1 0.0 0.0 n/a 0.6 5 1
Lysine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.9 0.8 1.8 0.0 0.0 n/a 0.3 4 1
Magnesium (mg) 275.8 11.0 1.5 0.9 7.5 8.9 12.0 29.4 28.5 0.1 2.0 0.2 113.8 491 82
Maltose n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 1.4 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.7 3 0
Methionine (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.4 0.2 0.6 0.0 0.0 n/a 0.2 1 0
Monounsaturated Fat (g) 0.1 0.0 0.0 9.0 0.0 0.0 3.7 2.2 6.9 0.0 0.0 0.0 6.5 28 5
Niacin (mg) 6.0 0.1 0.0 0.0 0.4 0.7 0.1 0.2 1.5 0.0 0.0 0.0 2.9 12 2
Pantothenic acid (mg) 3.4 0.1 0.0 0.0 0.1 0.2 1.5 1.0 1.5 0.0 0.0 n/a 0.4 8 1
Phenylalanine (g) 0.3 0.0 0.0 0.0 0.1 0.0 0.7 0.5 1.0 0.0 0.0 n/a 0.4 3 0
Phosphorus (mg) 310.3 31.9 9.2 10.2 14.9 19.4 198.0 232.8 505.5 0.0 1.8 0.3 231.0 1,565 261
Phytosterols n/a 16.5 n/a n/a 6.7 n/a n/a n/a n/a 0.0 1.1 0.1 186.9 211 35
Polyunsaturated Fat (g) 0.4 0.0 0.0 1.3 0.0 0.1 1.9 0.2 0.9 0.0 0.0 0.0 8.1 13 2
Potassium (mg) 2,991.1 160.6 24.1 10.2 130.4 157.2 138.0 379.8 93.0 0.6 15.3 2.3 225.8 4,328 721
Proline (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.5 1.0 2.1 0.0 0.0 n/a 0.4 4 1
Protein (g) 6.9 1.2 0.4 0.4 0.6 0.7 12.6 8.5 21.3 0.0 0.1 0.0 7.3 60 10
Retinol (mcg) 0.0 0.0 0.0 285.8 0.0 0.0 160.0 66.2 187.5 0.0 0.0 0.0 0.0 699 117
Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.1 0.5 0.3 1.3 0.0 0.0 0.0 0.1 2 0
Saturated Fat (g) 0.2 0.0 0.0 21.9 0.0 0.0 3.1 5.1 22.4 0.0 0.0 0.0 1.6 54 9
Selenium (mcg) 4.3 0.6 0.9 0.4 0.0 0.1 30.7 5.4 22.5 0.0 0.1 0.0 18.6 83 14
Serine (g) 0.3 0.0 0.0 0.0 0.0 0.0 1.0 0.5 1.8 0.0 0.0 n/a 0.4 4 1
Sodium (mg) 25.9 4.4 1.0 304.2 2.2 3.0 142.0 112.7 1,674.0 2,906.9 0.2 0.0 3.2 5,180 863
Starch n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 1.1 n/a n/a 0.1 0.0 0.0 n/a n/a n/a 0.0 n/a 0.9 2 0
Sugar n/a 4.7 0.1 0.0 1.8 3.1 0.4 11.4 6.1 0.0 0.0 0.0 0.9 29 5
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.2 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.5 2 0
Threonine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.6 0.3 1.0 0.0 0.0 n/a 0.3 2 0
Tocopherol, alpha n/a 0.0 0.0 1.0 0.3 1.2 1.1 0.1 0.3 0.0 0.0 0.0 12.3 16 3
Tocopherol, beta n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a 0.4 0 0
Tocopherol, delta n/a 0.0 n/a 0.0 0.0 0.0 0.1 n/a n/a n/a 0.0 n/a 0.0 0 0
Tocopherol, gamma n/a 0.0 n/a 0.0 0.0 0.1 0.5 n/a n/a n/a 0.1 n/a 0.1 1 0
Total Fat (g) 0.9 0.1 0.0 34.6 0.1 0.2 9.5 8.0 31.9 0.0 0.0 0.0 18.0 103 17
Trans-monoenoic Fat n/a n/a n/a 1.3 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1 0
TransFatty acids n/a n/a n/a 1.4 n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a 1 0
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.3 0.0 0.0 n/a 0.1 1 0
Tyrosine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.5 0.4 1.0 0.0 0.0 n/a 0.2 2 0
Valine (g) 0.3 0.0 0.0 0.0 0.0 0.0 0.9 0.7 1.6 0.0 0.0 n/a 0.5 4 1
Vitamin A, IU (IU) 3,163.5 2.2 0.5 1,064.6 275.7 2,332.6 540.0 242.6 633.0 0.0 6.3 46.8 17.5 8,325 1,388
Vitamin A, RAE (mcg) 155.2 0.0 0.0 291.4 13.4 117.0 160.0 66.2 187.5 0.0 0.3 2.3 1.1 994 166
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.1 0.0 0.0 0.9 0.9 2.5 0.0 0.0 0.0 0.0 4 1
Vitamin B-6 (mg) 1.3 0.1 0.1 0.0 0.2 0.2 0.2 0.1 0.6 0.0 0.0 0.0 0.5 3 1
Vitamin C (mg) 94.8 8.1 1.9 0.0 59.9 95.1 0.0 1.2 0.0 0.0 0.0 0.1 0.5 262 44
Vitamin D (IU) 0.0 0.0 0.0 25.6 0.0 0.0 82.0 4.9 24.0 0.0 0.0 0.0 0.0 136 23
Water (g) 756.7 98.0 3.5 6.8 69.9 68.7 76.2 215.4 82.8 0.0 0.1 0.0 1.7 1,380 230
Zinc (mg) 1.1 0.2 0.1 0.0 0.1 0.2 1.3 1.4 4.3 0.0 0.0 0.0 1.8 11 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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