Know what’s on your plate
Spaghetti winter squash
Calories & nutrition facts
cooked, boiled, drained, or baked, with salt
Nutrition facts
Per 100 g% DV- Calories 27 kcal —
- Protein 0.7 g 1%
- Carbohydrate 5.1 g 2%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.4 g 5%
- Sugars 2.5 g —
- Sodium 254 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 3.5 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 0.8 µg 1%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.81 mg 5%
- Pantothenic acid (B5) 0.36 mg 7%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 8 µg 2%
- Vitamin B12 0 µg 0%
- Choline 7.5 mg 1%
Minerals
- Calcium 21 mg 2%
- Iron 0.34 mg 2%
- Magnesium 11 mg 3%
- Potassium 117 mg 2%
- Zinc 0.2 mg 2%
- Copper 0.04 mg 4%
- Manganese 0.11 mg 5%
- Selenium 0.3 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 27 | 0.7 g | 5.1 g | 0.3 g |
| 1 × cup | 155 g | 42 | 1 g | 7.8 g | 0.4 g |
| 2 × cup | 310 g | 84 | 2 g | 16 g | 0.8 g |
| ½ × cup | 77.5 g | 21 | 0.5 g | 3.9 g | 0.2 g |
| 3 × cup | 465 g | 126 | 3.1 g | 24 g | 1.2 g |
| 4 × cup | 620 g | 167 | 4.1 g | 31 g | 1.6 g |
Similar foods
- Spaghetti squashflesh without skin, raw32 kcal / 100 g
- Winter squashall varieties, raw34 kcal / 100 g
- Butternut winter squashcooked, baked, with salt40 kcal / 100 g
- Pumpkincooked, boiled, drained, with salt18 kcal / 100 g
- Summer squashall varieties, cooked, boiled, drained, with salt20 kcal / 100 g
- Pumpkin squashpeeled, seedless, cooked, drained, without oil, with salt17 kcal / 100 g
- Zucchini summer squashboiled, drained, with salt15 kcal / 100 g
- Acorn winter squashcooked, baked, with salt56 kcal / 100 g
- Zucchini squashunpeeled, cooked, drained, without soy oil, with salt14 kcal / 100 g
- Hubbard winter squashcooked, boiled, mashed, with salt30 kcal / 100 g
Questions about Spaghetti winter squash
How do you cook spaghetti winter squash so it forms long strands?
Halve it lengthways and scoop out the seeds. Roast cut-side down at 200°C for about 40–50 minutes, until a fork slides into the flesh; scrape the flesh lengthways with a fork to separate it into strands.
Can you cook spaghetti winter squash in the microwave?
Yes. Pierce the skin several times, microwave the whole squash for 5 minutes to soften it, then halve and deseed it; microwave the halves cut-side down in a covered dish for about 10–12 minutes, until tender.
How can you tell when spaghetti winter squash is ripe?
Choose one that feels heavy for its size, with firm, unblemished skin that resists a fingernail. A green patch where it rested on the ground is normal, but avoid soft spots or cracks.
How should you store spaghetti winter squash?
Keep an uncut squash in a cool, dry, well-ventilated place, rather than the fridge. Wrap cut squash or cooked strands and refrigerate them promptly; use within 3–4 days.
What goes well with spaghetti winter squash?
Its mild, slightly sweet strands work with tomato sauce, pesto, garlic and olive oil, or browned butter and sage. Add grated cheese, toasted seeds or cooked beans for a more substantial dish.
Can spaghetti winter squash replace pasta?
It makes a useful bed for pasta sauces, but its strands are softer and less chewy than wheat spaghetti, so they do not behave exactly like pasta. Roast it until just tender and add sauce at serving time to avoid watery strands.
Can you eat the seeds of spaghetti winter squash?
Yes. Rinse the seeds, remove the stringy flesh and dry them, then toss with a little oil and roast at 160°C for about 15–20 minutes, stirring once, until crisp.
Source: USDA FoodData Central 170539 · per 100 g · carbohydrate per EU label, fibre excluded
