Spaghetti squash, also known as vegetable spaghetti, is a type of winter squash with a mild nutty flavor and an impressive nutritional profile. The nutrients in spaghetti squash include vitamins and minerals like B-complex vitamins, manganese, potassium, dietary fiber and pantothenic acid. Spaghetti squash is also low in calories and carbohydrates.
The name “spaghetti” comes from the fibrous flesh’s tendency to become stringy when boiled.
It belongs to the Cucurbitaceae family alongside other winter squash like butternut and acorn squash. This winter squash is grown in the spring and harvested in the autumn.
Spaghetti squash has many different sizes, shapes, and colors, from off-white to dark orange. Although it’s being treated as a vegetable, it is technically a fruit.
Read below for the nutrition, benefits, calories, and potential side effects of spaghetti squash.
Nutritional facts of spaghetti squash.
Let’s take a closer look at the nutrition facts for spaghetti squash as provided by the U.S. Department of Agriculture. One cup (155g) of cooked or baked, without salt, spaghetti squash contains:
- Calories: 42
- Fat: 0.4g
- Carbohydrate: 10g
- Fiber: 2.2g
- Sugars: 3.9g
- Protein: 1g
- Calcium: 32.6mg
- Magnesium: 17mg
- Potassium: 181mg
- Phosphorus: 21.7mg
- Sodium: 27.9mg
- Manganese: 0.2mg
- Selenium: 0.5mg
- Alpha-carotene: 23.2mcg
- Beta-carotene: 91.4mcg
- Cholesterol: 0mg
Fat.
Spaghetti squash is a low-fat vegetable. The fat content of a serving cup is less than 0.5g, which makes it an option for you on low-fat diets.
protein
Yes, there is, but spaghetti squash is not a decent source of protein. A serving cup provides just about 1 gram of protein. To have a protein-balanced meal, you need to pair it with a good source of protein.
How many calories is in spaghetti squash?
One cup (155g) of cooked or baked spaghetti squash provides 42 calories.
In comparison, one cup of cooked acorn squash (205g) contains almost three times as many calories as spaghetti squash.
While 100g of cooked spaghetti squash provides 27 calories, and 1 cup, cubes of spaghetti squash (101g) contains 31 calories.
In addition, the calories in small-size spaghetti squash of 28 grams is 9 calories.
Calorie breakdown:
One cup of spaghetti squash provides:
- 42: Calories
- Protein: 1g (8.8%)
- Fat: 0.4g (3.5%)
- Carbohydrate: 10g (87.7%)
From the calorie breakdown, the primary source of calories in spaghetti squash is carbohydrates, with 87.7%, while protein and fat contributed 8.8% and 3.5%, respectively, of the total calories in spaghetti squash.
How many carbs in a spaghetti squash?
The carbohydrates in spaghetti squash are the primary source of its calories. One cup of cooked or baked spaghetti squash (155g) contains net carbs (7.8g) and total carbs (10g).
In comparison, a cup of acorn squash (205g) has net carbs (21g) and total carbs (30g), while a cup of cooked butternut squash (205g) contains 15grams and 22grams of the net and total carbs, respectively.
Therefore, unlike other winter squashes, spaghetti squash is low in calories. When you are considering a low-calorie vegetable in your meal, spaghetti squash might be the perfect option for you.
Fiber content
Fiber, a carbohydrate naturally found in plant-based foods that is non-digestible in humans. Fruits and vegetables generally contain dietary fiber, but the amount varies in each vegetable.
Spaghetti squash is a decent source of dietary fiber. As per the U.S. Department of Agriculture, 1 cup of spaghetti squash provides about 2.2 grams of dietary fiber, which is about 8% of the daily value of your dietary fiber.
Is spaghetti squash high in sugar?
Knowing the amount of sugar in the food you consume can go a long way in improving your health, especially if you’re on a specific diet or having health challenges such as diabetes.
According to the USDA, 1 cup of cooked spaghetti squash (155g) provides 4g of sugar. At the same time, 100g of the same squash offers 2.5g of sugar.
Is spaghetti squash good for keto diet?
Is spaghetti squash OK on a keto diet, as well as good for low-carb diets? Yes! Carbs in spaghetti squash are on the lower side of keto vegetables, and they are low-carb vegetables. Therefore, you can easily fit it into your meals.
Nutritionally, spaghetti squash is a low-carb vegetable, although not as low as other squash varieties like zucchini.
However, spaghetti squash carbs are much lower than other winter squashes.
In comparison, 100g of cooked, baked spaghetti squash has a total carb of 6.5g and a net carb of 5.1g with 27 calories, while the same 100g of cooked, baked butternut squash has 10.5 total carbs and 7.3 net carbs with 40 calories.
Therefore, spaghetti squash could make a low-carb substitute for noodles in your delicious pasta.
What vitamins are in spaghetti squash?
Like other members of the squash family, spaghetti squash is rich in some vitamins.
1-cup (155g) of cooked, baked spaghetti squash provides the following vitamins:
- Vitamin C: 5.42mg (6% of DV)
- Thiamin: 0.06mg (5% of DV)
- Riboflavin: 0.03mg (2% of DV)
- Niacin: 1.26mg (8% of DV)
- Pantothenic acid: 0.55mg (11% of DV)
- Vitamin B6: 0.15mg (9% of DV)
- Folate: 12.4mcg (3% of DV)
- Vitamin A: 9.3mcg (1% of DV)
- Vitamin E: 0.19mg (1% of DV)
- Vitamin K: 1.24mcg ( 1% of DV)
Spaghetti squash contains a good amount of pantothenic acid and vitamin B6. In smaller quantities, it also contains other vitamins like thiamin, niacin, and vitamin C.
The beta-carotene in spaghetti squash is also converted into vitamin A upon consumption.
Health benefits from spaghetti squash.
Like many other squash varieties, spaghetti squash is packed with beneficial nutrients. This hearty veggie is low in calories and also contains fiber.
Keep reading to learn more about the amazing health benefits you can derive from eating spaghetti squash.
1. It might help to support healthy bones.
Spaghetti squash contains minerals like calcium, phosphorus, and manganese that contribute to bone health.
Spaghetti squash contains about 7% of your manganese daily value. This mineral helps your body to maintain proper bone structure, supports bone metabolism, and may help to prevent osteoporosis.
Calcium in spaghetti squash also plays a vital role in strengthening your bones by preventing reduced bone mass and osteoporosis, as over 99% of total body calcium is found in teeth and bones.
2. It may help with clarity of vision.
The vitamin A and the provitamin A carotenoids, which are alpha-carotene and beta-carotene present in spaghetti squash, are involved in maintaining healthy eyes.
When you eat foods containing alpha-and beta-carotenes, your body turns them into vitamin A in the intestine. Vitamin A is a vital component of rhodopsin, the light-sensitive protein in the retina.
Consuming this nutrient naturally through food rather than supplements is healthier and has less of a risk for toxicity.
3. It may help with weight loss management.
A cup of spaghetti squash weight 155 grams has 2.2 grams of dietary fiber and only 42 calories.
Consuming fiber-rich foods like spaghetti squash may help to reduce your body weight. According to the Journal of the Academy of Nutrition and Dietetics, a higher intake of dietary fiber has been linked to a lower body weight.
A review of studies published in Nutrition revealed that fiber intake might help you reduce your body weight and body fat, thus preventing obesity.
4. It may help fight cancer.
This squash has beta-carotene, an antioxidant that could protect cells from damage that can lead to cancer. Likewise, vitamin C in spaghetti squash possesses antioxidant properties.
The fiber in spaghetti squash may help keep your bowel movements regular, which is good for your colon health.
A good intestinal function is associated with a lower incidence of diverticulitis and colorectal cancer.
In addition, spaghetti squash contains chemical compound called cucurbitacins.
The antiproliferative activities of cucurbitacins on several human cancer cell line which include breast, lung, and skin further showed how spaghetti squash could help to fight cancerous cells.
5. It May help to support digestive health.
Vitamin C and selenium in vegetables like spaghetti squash can help improve the secretion of salivary glands that perform essential digestion functions.
A publication in The Journal of Nuclear Medicine showed that vitamin C combined with selenium has a better protective effect on the uptake and secretion of the parotid gland.
The increase in blood selenium level may also have some effects on reducing the damage of radioactive salivary glands in differentiated thyroid carcinoma (DTC) patients.
In addition, the vitamin A in spaghetti squash may help to support your digestive health.
According to The Journal of Nutrition, deficiency of vitamin A may directly affect cells involved in saliva secretion.
6. It may help in the management of diabetes.
Spaghetti squash has a low glycemic index, which means that when consumed, it will not cause a sudden spike in your blood sugar.
It also contains polysaccharides, a type of fiber that prevents blood sugar from rising after meals. These two qualities can help to manage your diabetes through diet.
Is it safe to eat spaghetti squash that has sprouted?
Yes, it’s safe to eat the squash flesh on the sprout. However, remember that the squash’s flavor and texture may not be ideal.
There has not been any food safety to worry about here. The sprouts are edible, and their sprouting doesn’t cause any chemical change that would make the rest of the squash unsafe.
What are the side effects of spaghetti squash?
Even though allergy to spaghetti squash is not well known, some individuals might still show some degree of allergic to it.
This is because allergic reactions to squash, pumpkin which is the same Cucurbitaceae family as spaghetti squash, have been documented.
This allergy reaction may lead to digestive problems, hives and severe swelling of the throat, or anaphylaxis which a more serious allergy reaction.
Storage of spaghetti squash.
Spaghetti squash is a delicious, healthy alternative worth trying if you’re a pasta lover and want to cut down on calories. However, you may not know the best way to store it if you’re new to this vegetable.
The uncooked spaghetti squash should be stored in a cool and dried place. This storing method can keep it in good condition for up to 3 months.
Once it is cut, store it in an airtight container in the fridge. While the cooked or leftover spaghetti squash can be freeze.
Best way to cook a spaghetti squash.
Cut it in half lengthwise first. After that, remove the seeds.
Next, sprinkle the inside with olive oil and season with salt and pepper.
A drizzle and a light sprinkling of oil and salt will suffice, as too much at this point can make the squash a little wet.
After that, use a fork to make a few holes in the squash’s skin and set it cut-side down on a baking pan. Place it in a 400°F preheated oven.
Then roast it for between 30 and 50 minutes. Although, the timing depends entirely on the size of your squash and the heat of your oven.
Depending on the kind of squash, the timing may change. As a result, modify the amount of time you cook.
Use a fork to scrape the strands once it has been roasted and has cooled enough to handle.
Serve it as a straightforward vegetable side dish after adding more salt and pepper. Or add it to your preferred spaghetti squash dishes.
Summary.
Spaghetti squash is full of nutrients. It is a low-calorie food and a good source of B vitamin pantothenic acid. Additionally, it provides some fiber, vitamin C, and niacin.
Beta carotene and vitamin C, two antioxidants that can reduce free radical damage and lower your risk of chronic diseases, are found in spaghetti squash.
Spaghetti squash can support weight loss diets because of its high fiber content and low calorie count.
However, some people may develop food sensitivities after eating spaghetti squash.