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Spaghetti squash Nutrition facts

Spaghetti squash is another popular winter squash cultivar in the cucurbita (gourd) family of vegetables. The spaghetti stands out from other squash varieties for its thick, pasta-like fibers and for the same reason often referred as "vegetable-spaghetti" Its low carbohydrate, nutrition-rich thicker strands are a suitable alternative to cereal noodles, especially in people with gluten sensitivity.

This squash is a fast-growing vine/bushy shrub as that of other Cucurbitaceae family vegetables and fruits such pumpkin, acorn squash, cucumber, zucchini, etc.

Scientific name: Cucurbita pepo spp.

Spaghetti squash
Mature spaghetti squash.
Photo courtesy: Simon Huntley)

Spaghetti squash prefers well-drained loamy soil. The plant is monoecious, bears separate male and female flowers. The fruit appears about 45 days after the seedling and ready for harvest at 70 to 85 days. The pod is a cylindrical fruit with rounded ends and cream-yellow/orange, smooth, hard rind (skin), measuring about 7-9 inches in length and 4-6 inches in width, weighing about 3 pounds. Its thick rind is smooth with light, vertical ribs.

Inside, it features golden-yellow to orange flesh depending upon the polyphenolic pigments in it as in pumpkins. The fruit has a hollow center, with numerous small, off-white colored seeds interspersed in a net-like structure. Spaghetti seeds are an excellent source of protein, minerals, vitamins, and omega-3 fatty acids.

Health Benefits of Spaghetti squash

  1. Like other winter squashes, spaghetti also is a very low-calorie vegetable. 100 g fruit provides just 31 calories and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber, antioxidants, minerals, and vitamins.

  2. The vegetable is one of the food items recommended by dieticians in the cholesterol controlling and weight reduction programs.

  3. Its flesh, along with its strands, contains a good amount of dietary fiber. This roughage binds to cancer-causing toxins and chemicals in the colon and thereby protecting its mucosa from inflammatory bowel disease (IBD), cancers, and diverticulitis. Also, it helps reduce fat absorption, and thus, blood LDL-cholesterol levels.

  4. It carries anti-oxidant vitamins such as vitamin-A, vitamin-C, and carotenes in small amounts in comparison to pumpkins. Vitamin-A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight.

  5. Research studies suggest that natural foods rich in vitamin-A may help the human body protect against lung and oral cavity cancers.

  6. The squash boasts a higher source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), than in pumpkins.

  7. It is also a modest source of minerals like zinc, copper, calcium, and phosphorus.

  8. Spaghetti squash seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids, protein, minerals, and health-benefiting vitamins.

See the table below for in depth analysis of nutrients:

Spagheti squash nutrition (Cucurbita pepo spp.), fresh, Nutritive value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percent of RDA
Energy 31 Kcal 1%
Carbohydrates 6.91 g 5%
Protein 0.64 g 1%
Total Fat 0.57 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 1.5 g 6.5%
Folates 12 μg 3%
Niacin 0.950 mg 6%
Pantothenic acid 0.360 mg 6.5%
Pyridoxine 0.101 mg 8%
Riboflavin 0.018 mg 1.5%
Thiamin 0.037 mg 3%
Vitamin A 120 IU 4%
Vitamin C 2.1 mg 3.5%
Sodium 17 mg 1%
Potassium 108 mg 2%
Calcium 23 mg 2%
Copper 0.037 mg 4%
Iron 0.31 mg 4%
Magnesium 12 mg 3%
Manganese 0.125 mg 0.5%
Phosphorus 12 mg 2%
Selenium 0.3 μg <0.5%
Zinc 0.19 mg 1.5%
Carotene-α 16 μg --
Carotene-ß 64 μg --

Selection and storage

Spaghetti squash can be readily available in the markets year-round. Look for well-developed produce. Press hard with the thumb to make sure there is no give. Another method to check its maturity is to tap for woody notes. Mature fruits feature solid, dry, and cork-like stems.

Avoid those with soft spots, cuts, bruising. Also, avoid those featuring skinny, green stems.

Farmers generally cure the fresh produce before dispatching them to the market. Curing enhances life, and the fruit can be transported to longer distances and fetches good price.

At home, keep in a cool place with good ventilation. Cured squash can stay fresh for up to 3 months or longer when kept in a cool, dry storage area.

Cut sections, however, should be used immediately or preserved inside the refrigerator enveloping inside a plastic sheet for 2-3 days.

Preparation and serving methods

Wash the fruit in cool water to rid of any surface dirt. Spaghetti is generally cut in half lengthwise. Discard the seeds and place the cut side down in an oven-safe baking pan. Drizzle some olive oil and cover the pan with ¼ inch water and microwave on high until soft. When squash cooled, scrape out the inside with a fork uni-directionally towards you to get "noodle-like" strands.

As in acorns, all the parts of the plant- fruit, leaves, flowers and seeds are edible.

Here are some serving ideas:

scraping-boiled-spaghetti-squash spaghetti-squash-marinara-sauce
Noodle-like strands being seperated from boiled squash.
Photo courtesy: Rusty clark
Spaghetti-squash topped marinara-sauce
Photo courtesy: Emily Allen

  • "Vegetable-spaghetti" can be employed in a variety of delicious recipes in place of wheat noodles.

  • Toss squash "noodles" with olive oil, parmesan cheese, garlic and black pepper.

  • The squash "noodles" topped with marinara tomato Sauce is a popular recipe.

  • It is also employed to prepare quiche, omelet, souffle, etc.

  • It is also employed in chicken, seafood recipes.

  • Roasted squash seeds (Pepita) can be eaten as snacks.

Also read ≻≻-

≺≺ Pumpkin nutrition facts.

≺≺ Acorn squash nutrition facts.

≺≺ Back to Vegetables from Spaghetti squash nutrition. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits.

≺≺ Back to Home page.

Further reading:

  1. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk (Link opens in new window).

  2. USDA National Nutrient database.


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