Know what’s on your plate
Spaghetti squash
Calories & nutrition facts
flesh without skin, raw
Nutrition facts
Per 100 g% DV- Calories 32 kcal —
- Protein 0.6 g 1%
- Carbohydrate 5.4 g 2%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 1.5 g 5%
- Sugars 2.8 g —
- Sodium 17 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 5.3 µg 1%
- Vitamin C 2.1 mg 2%
- Vitamin D 0 µg 0%
- Vitamin K 0.9 µg 1%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.02 mg 1%
- Niacin (B3) 0.95 mg 6%
- Pantothenic acid (B5) 0.36 mg 7%
- Vitamin B6 0.1 mg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 23 mg 2%
- Iron 0.31 mg 2%
- Magnesium 12 mg 3%
- Phosphorus 12 mg 1%
- Potassium 108 mg 2%
- Zinc 0.19 mg 2%
- Copper 0.04 mg 4%
- Manganese 0.13 mg 6%
Similar foods
- Spaghetti squash [Syn. Summer squash]25 kcal / 100 g
- Spaghetti winter squashraw31 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Butternut squashraw42 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Courgette or zucchiniflesh and skin, raw17 kcal / 100 g
- Red kuri squashflesh without skin, raw22 kcal / 100 g
- Melonnette jaspée from Vendée squashflesh without skin, raw31 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Zucchini squashunpeeled, raw17 kcal / 100 g
Questions about Spaghetti squash
How do you cook spaghetti squash in the oven?
Halve it lengthways and scoop out the seeds. Brush the cut sides lightly with oil, place them cut-side down on a baking tray and roast at 200 °C for about 40–50 minutes, until a fork easily separates the flesh into strands.
How can you cut spaghetti squash without struggling?
The rind is hard, so use a large, sharp knife and a stable chopping board. To soften it slightly, pierce the squash several times and microwave it for 3–5 minutes, then let it cool enough to handle before cutting.
How do you stop spaghetti squash strands from turning watery?
Roast the halves cut-side down so moisture can escape, and avoid overcooking them. After scraping out the strands, let them drain in a sieve for a few minutes before adding sauce.
How should you choose and store spaghetti squash?
Choose one that feels heavy for its size, with firm skin and no soft patches or cracks. Keep an uncut squash in a cool, dry, well-ventilated place; refrigerate cooked strands in a covered container and use within a few days.
What goes well with spaghetti squash?
Toss the strands with tomato sauce, pesto or browned butter and sage; they also work with Parmesan, garlic, chilli or roasted vegetables. Use them as a base for a baked dish with sauce and cheese, or serve them alongside fish or beans.
Can you use spaghetti squash instead of pasta?
You can use its strands in place of pasta in dishes such as spaghetti with tomato sauce, but they are softer and less chewy than wheat pasta. Drain them well and add the sauce just before serving so they do not become watery.
Is spaghetti squash much like pumpkin or butternut squash?
Its flesh separates into strands when cooked, unlike the smooth or chunky flesh of pumpkin and butternut squash. Per 100 g, pumpkin has 258 µg of vitamin A and butternut squash has 352 µg; spaghetti squash has 5.3 µg.
Source: ANSES–Ciqual (France) 20145 · per 100 g · carbohydrate per EU label, fibre excluded
