Spaghetti Squash
A winter squash whose cooked flesh pulls into pasta-like strands with far fewer calories than noodles.
Nutrition per 100 g
Standardised to 100 g of spaghetti squash, cooked for fair comparison. Typical serving: 100 g cooked — 27 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 27 kcal | 27 kcal | 100 kcal |
| Protein | 0.7 g | 0.7 g | 2.6 g |
| Carbohydrate | 6.5 g | 6.5 g | 24.1 g |
| Fat | 0.3 g | 0.3 g | 1.1 g |
| Fibre | 1.4 g | 1.4 g | 5.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of spaghetti squash, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 6 µg | 6 µg | <1% |
| Vitamin C | 3.5 mg | 3.5 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.12 mg | 0.12 mg | <1% |
| Vitamin K | 0.8 µg | 0.8 µg | <1% |
| Thiamin | 0.038 mg | 0.038 mg | 3% |
| Riboflavin | 0.022 mg | 0.022 mg | 2% |
| Niacin | 0.81 mg | 0.81 mg | 5% |
| Vitamin B6 | 0.099 mg | 0.099 mg | 6% |
| Folate | 8 µg | 8 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.36 mg | 0.36 mg | 7% |
| Choline | 7.5 mg | 7.5 mg | 1% |
| Minerals | |||
| Calcium | 21 mg | 21 mg | 2% |
| Iron | 0.34 mg | 0.34 mg | 2% |
| Magnesium | 11 mg | 11 mg | 3% |
| Phosphorus | 14 mg | 14 mg | 1% |
| Potassium | 117 mg | 117 mg | 2% |
| Sodium | 18 mg | 18 mg | <1% |
| Zinc | 0.2 mg | 0.2 mg | 2% |
| Selenium | 0.3 µg | 0.3 µg | <1% |
| Copper | 0.035 mg | 0.035 mg | 4% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
Source: USDA FoodData Central — Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat spaghetti squash?
- Micronutrients for relatively few calories when portions stay reasonable.
- A winter squash whose cooked flesh pulls into pasta-like strands with far fewer calories than noodles.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Tomato sauce, Parmesan, Olive oil.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
- 17
- protein
- 1.2 g
- fibre
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per 100 g · Typical serving: 1 cup sliced, raw (124 g)
Butternut Squash, cooked
A sweet winter squash loaded with beta-carotene and over 6 g of fibre per cooked cup.
- kcal
- 40
- protein
- 0.9 g
- fibre
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per 100 g · Typical serving: 1 cup cubed, cooked (205 g)
Pumpkin, cooked
Very high in vitamin A for very few calories, and tinned purée is as good as fresh.
- kcal
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- protein
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- fibre
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