Spaghetti squash
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 31 kcal |
| Protein | 0.6 g |
| Fat | 0.6 g |
| Carbs | 6.9 g |
Spaghetti squash is a winter squash variety whose cooked flesh separates into long, noodle-like strands, though the data here reflects its raw state. It is most commonly halved, roasted or steamed, and served as a low-carbohydrate alternative to pasta, topped with sauces or vegetables. Per 100 g, it provides just 31 kcal, 0.6 g of protein, 0.6 g of fat, 6.9 g of carbohydrates and 1.1 g of dietary fibre, with 2.8 g of sugars. Notable micronutrients include 108 mg of potassium and 12 mcg of folate per 100 g, along with 23 mg of calcium. No glycemic index value is available for this food. It fits a wide range of dietary patterns, including vegan, vegetarian, keto, paleo, dairy-free, pescatarian, low-FODMAP and Mediterranean.
How many calories in spaghetti squash?
Raw spaghetti squash contains 31 kcal per 100 g, making it one of the lower-calorie vegetables available. A typical cooked half of a medium squash yields around 200–250 g of flesh, which would be roughly 60–75 kcal.
Is spaghetti squash keto-friendly?
Yes, spaghetti squash is listed as keto-compatible, with only 6.9 g of carbohydrates per 100 g, of which 1.1 g is fibre. It is commonly used as a lower-carb substitute for pasta in keto meal planning.
How much potassium is in spaghetti squash?
Spaghetti squash contains 108 mg of potassium per 100 g. It is a moderate source — comparable to an apple — and contributes to overall potassium intake when eaten in typical serving sizes.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 31.0 kcal |
| Protein | 0.64 g |
| Fat | 0.57 g |
| Carbs | 6.9 g |
| Sugars | 2.8 g |
| Fiber | 1.1 g |
| Starch | 0.60 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.12 g |
| Monounsaturated | 0.042 g |
| Polyunsaturated | 0.24 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 23.0 mg |
| Iron | 0.31 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 12.0 mg |
| Potassium | 108 mg |
| Sodium | 17.0 mg |
| Zinc | 0.19 mg |
| Copper | 0.037 mg |
| Manganese | 0.13 mg |
| Selenium | 0.30 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 6.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 2.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin K | 0.90 mcg |
| Thiamin (B1) | 0.037 mg |
| Riboflavin (B2) | 0.018 mg |
| Niacin (B3) | 0.95 mg |
| Pantothenic acid (B5) | 0.36 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 12.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 8.2 mg |
Other cooking states of Spaghetti squash
Baked spaghetti squash (23 kcal).
