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Spaghetti Squash Nutrition Facts: Is Spaghetti Squash Good for You?
Cooked spaghetti squash is a low-calorie, low-fat food, providing 27 calories per 100 grams. It contains small amounts of fiber, vitamins, and minerals, but is not a significant source of any single nutrient based on FDA guidelines. Its place in a healthy diet depends on portion size and what you serve with it, as it is very low in protein and fat. The data shows it is naturally free of cholesterol and very low in sodium when cooked without salt.
Per 100 g · Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
What stands out in spaghetti squash
- Low in calories. A 100-gram serving of cooked spaghetti squash contains just 27 calories. It is also very low in fat, with about 0.3 grams of total fat and no cholesterol.
- Carbohydrate and fiber content. This squash provides 6.5 grams of carbohydrates per 100 grams. This amount includes 1.4 grams of dietary fiber and 2.5 grams of total sugars.
- Vitamins and minerals. Spaghetti squash offers small amounts of several nutrients. A 100-gram portion supplies 6% of the Daily Value for Vitamin B6 and 5% for both Niacin and Manganese.
- Low in protein. Spaghetti squash is not a significant source of protein. A 100-gram serving contains 0.66 grams of protein, which is 1% of the Daily Value.
What to keep in mind
- This nutritional data is for spaghetti squash that is cooked, boiled, drained, or baked without added salt or fat.
- Because it is very low in protein and fat, consider pairing it with other foods to create a more complete meal.
Spaghetti Squash nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 27 kcal | – |
| Protein | 0.66 g | 1% |
| Total fat | 0.26 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0.13 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 6.5 g | 2% |
| Dietary fiber | 1.4 g | 5% |
| Total sugars | 2.5 g | – |
| Water | 92.3 g | – |
| Sodium | 18 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 117 mg | 2% |
| Calcium | 21 mg | 2% |
| Iron | 0.34 mg | 2% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 14 mg | 1% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.11 mg | 5% |
| Selenium | 0.3 mcg | 1% |
| Vitamin A (RAE) | 6 mcg | 1% |
| Vitamin C | 3.5 mg | 4% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 0.8 mcg | 1% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.81 mg | 5% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 8 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 7.5 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Spaghetti Squash by portion
The nutrition information on this page is for a standard 100-gram (about 3.5 ounces) serving. A common portion is one cup, which weighs 155 grams. A one-cup serving of cooked spaghetti squash contains 42 calories, 1 gram of protein, and 10.1 grams of carbohydrates. This portion size also provides 2.2 grams of dietary fiber and about 3.9 grams of sugar. It contains less than half a gram of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 155 g | 42 | 1 g | 10.1 g | 2.2 g | 0.4 g |
How spaghetti squash compares with other vegetables
Compared to 37 other vegetables analyzed on this site, cooked spaghetti squash falls in the lower half for its content of most nutrients, including protein, fiber, potassium, and iron. Its calorie count of 27 per 100 grams is similar to that of other common vegetables like pumpkin (26 kcal), red bell pepper (26 kcal), eggplant (25 kcal), and cabbage (25 kcal). While these vegetables have comparable carbohydrate and protein amounts, some, like eggplant and cabbage, offer more dietary fiber per serving. Spaghetti squash is not a significant source of any vitamin or mineral, meaning it does not provide 10% or more of the Daily Value for any nutrient in a 100-gram serving.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Spaghetti Squash | 27 | 0.66 g | 6.5 g | 1.4 g | 0.26 g |
| Red Bell Pepper | 26 | 0.99 g | 6 g | 2.1 g | 0.3 g |
| Pumpkin | 26 | 1 g | 6.5 g | 0.5 g | 0.1 g |
| Eggplant | 25 | 0.98 g | 5.9 g | 3 g | 0.18 g |
| Cabbage | 25 | 1.3 g | 5.8 g | 2.5 g | 0.1 g |
Quick answers
How many calories are in a cup of cooked spaghetti squash?
A one-cup (155g) serving of cooked spaghetti squash has 42 calories.
How many carbs are in spaghetti squash?
A 100-gram serving of cooked spaghetti squash contains 6.5 grams of carbohydrates, while a one-cup serving contains 10.1 grams.
Does spaghetti squash have much fiber or protein?
Spaghetti squash is low in both. A one-cup serving provides 2.2 grams of dietary fiber and 1 gram of protein.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how spaghetti squash fits your situation.
Last updated October 21, 2026