Vegetables
Spaghetti squash
Nutrition facts
Serving: 1 cup (100 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Protein | 0.6 g | |
| Carbs | 6.9 g | |
| Fibre | 1.5 g | 5 % |
| Sugars | 2.8 g | 3 % |
| Fat | 0.6 g | 1 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 17 mg | 1 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One cup of spaghetti squash replaces the volume of a cup of cooked spaghetti with 7 g of carbohydrate instead of 43 g and 31 kcal instead of 220, but also 0.6 g of protein instead of 8 g (USDA): it is a swap of volume, not an equivalent.
- Its pale yellow flesh contains very little beta-carotene (6 µg of vitamin A per 100 g versus 532 for butternut squash): the colour tells the carotenoid content.
Preparation
Baked halved, cut side down, or microwaved, it keeps its soluble minerals; boiled, some potassium goes into the water. What tops it (sauce, cheese, meat) makes up almost all of the dish's value.
To mention to a professional
- A squash with a distinctly bitter taste contains an excess of cucurbitacins and should not be eaten; poisonings are documented with bitter squash.
Sources
- Squash, winter, spaghetti, raw
- USDA FoodData Central, SR Legacy (raw and cooked spaghetti squash, cooked pasta)
- ANSES (France), opinion on poisoning from bitter squash (2018)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.