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Spaghetti Squash

Spaghetti Squash

EverydayFresh

Spaghetti squash is a winter squash variety that develops golden, noodle-like strands when cooked, serving as a popular low-carb alternative to pasta. Its mildly sweet flesh separates into crisp-yet-tender strands after roasting or baking, providing a gluten-free base for sauces while delivering fiber, vitamin C, and B vitamins. This versatile vegetable contains approximately 75% fewer carbohydrates than traditional wheat pasta, making it particularly valuable for ketogenic and gluten-sensitive diets.

Macro Impact

A 1 cup serving contains 48 calories, 1g protein, 11g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 48 calories?
Walking3.5 mph, moderate pace
11 min
YogaModerate effort, gentle pace
8 min
SwimmingModerate effort, freestyle
6 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 cup (155 g)
Amount per serving
Calories48
% Daily Value*
Total Fat0.9g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium26mg
1%
Total Carbohydrate11g
4%
Dietary Fiber2g
8%
Total Sugars4g
Includes Added Sugars0g
0%
Protein1.0g
Vitamin D0mcg
0%
Calcium36mg
3%
Iron0.5mg
3%
Potassium167mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
11 / 275 g
4%
Fiber
2 / 28 g
8%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
19 / 400 mcg
5%
Vitamin A
9 / 800 mcg
1%
Vitamin C
3 / 83 mg
4%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
36 / 1k mg
4%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
4%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
9%
Phosphorous
19 / 700 mg
3%
Potassium
167 / 3k mg
6%
Selenium
1 / 55 mcg
1%
Sodium
26 / 2.3k mg
1%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
142 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Squash, winter, spaghetti, raw. USDA Standard Reference, Legacy. Food ID 169298.
  2. 2.Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt. USDA Standard Reference, Legacy. Food ID 169299.
  3. 3.Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt. USDA Standard Reference, Legacy. Food ID 170539.
  4. 4.Squash, winter, spaghetti, raw. Canadian Nutrient File. Food ID 2458.
  5. 5.Squash, winter, spaghetti, baked or boiled, drained. Canadian Nutrient File. Food ID 2459.
  6. 6.Squash, winter, spaghetti, baked or boiled, drained, with salt. Canadian Nutrient File. Food ID 501782.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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