Squash, winter, spaghetti, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Spaghetti squash is a winter squash with a hard, pale-yellow rind and a vibrant orange flesh. When cooked, its flesh uniquely separates into long, translucent, noodle-like strands that are tender yet slightly crisp, offering a mild, subtly sweet, and nutty flavor. Nutritionally, it's a low-calorie, high-fiber alternative to pasta, providing a good source of vitamins A and C.
Calorie split: 7% protein · 78% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People adore it for its remarkable, noodle-like texture that satisfies pasta cravings while being a vegetable, and its mild flavor acts as a perfect canvas for bold sauces, cheeses, and seasonings.
⚠️ Watch-outs & how to enjoy it better
Its mild flavor can be perceived as bland if not seasoned well, and its high water content can make dishes watery if overcooked. To counteract, roast or sauté the strands briefly after cooking to evaporate moisture, and pair it with robust sauces, healthy fats like olive oil, or protein to enhance flavor and satiety.
Key benefits
- Excellent low-calorie, low-carb pasta substitute
- High in dietary fiber for digestive health
- Rich in beta-carotene (vitamin A) for eye health
- Good source of vitamin C for immune support
- Contains antioxidants like lutein and zeaxanthin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The unique noodle-like strands are actually the fibrous vascular bundles of the squash's flesh, which separate when cooked due to the breakdown of the middle lamella that holds plant cells together.
Full nutrition (USDA data · scales with serving)
| Water | 91.6 g |
| Energy | 31.0 kcal |
| Energy | 130 kj |
| Protein | 0.64 g |
| Total lipid (fat) | 0.57 g |
| Ash | 0.28 g |
| Carbohydrate, by difference | 6.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 12.0 mg |
| Potassium, K | 108 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.95 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 8.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 64.0 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 120 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.15 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.03 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.06 g |
| Glutamic acid | 0.10 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
How do you get the spaghetti-like strands?
Cut the squash in half lengthwise, scoop out the seeds, roast it cut-side down until tender (about 30-40 minutes at 400°F/200°C), then use a fork to scrape and fluff the flesh into strands.
Is spaghetti squash a good low-carb substitute for pasta?
Yes, it's an excellent substitute. Per 100g, it has only about 6.9g of carbs (compared to ~31g in cooked wheat pasta) and 1.5g of fiber, making it much lower in net carbs and calories.
Can you eat spaghetti squash raw?
While technically edible raw, it is very tough, fibrous, and not palatable. Cooking is essential to soften the flesh and develop its characteristic texture and mild sweetness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.31 kcal/g · 8% calories from protein · 1.5 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.