Spaghetti Squash Nutrition Benefits and Facts

Nutritional summary

Spaghetti squash is categorized as a winter squash, a group of vegetables consistently linked to a reduced risk of heart disease, stroke, and certain types of cancer when consumed as part of a produce-rich diet .
Because of its unique texture and lower energy density compared to grains, it is frequently used in behavioral weight management and produce-prescription programs as a substitute for pasta or other refined carbohydrates .
Like other yellow and orange vegetables, it contains carotenoids (plant pigments that the body can convert into vitamin A) and minerals such as potassium and magnesium, which support blood pressure regulation .
While winter squashes have a long history of medicinal use for inflammation and blood sugar management in various cultures, specific clinical trials on spaghetti squash itself remain limited .

Interesting fact

Unlike most winter squashes, which have a creamy or starchy texture, the spaghetti squash contains unique connective tissues that cause its flesh to shred into distinct, translucent ribbons when heated.

Standout nutrients

SUPER

SOURCE

Water

kcal per 100g

Protein0.60g

Fat0.60g

Carbs1.00g

Fiber2.30g

Sugar3.60g

Fat breakdown

Polyunsat0.20g

Saturated0.10g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Squash has a low carbon footprint and stores well, reducing food waste.

Confidencemedium

Storage

Cool Dark Place

1–3 months

Store whole, uncut squash in a cool, dry place between 13-16°C (55-60°F).

Refrigerate

3–5 days

Store cut or cooked spaghetti squash tightly wrapped or in an airtight container.

Freeze

6–12 months

Cooked and drained strands can be frozen for longer storage.

Flavour

Data & Sources

Harmonized from 1 validated source

McCance & Widdowson

1 contributing source food

Claim citations

Winter Squash • The Nutrition Source

[2]nutritionsource.hsph.harvard.edu

Examination of a partial dietary self‐monitoring approach for behavioral weight management - PMC

[4]pmc.ncbi.nlm.nih.gov

Beyond Insoluble Dietary Fiber: Bioactive Compounds in Plant Foods - PMC

[6]pmc.ncbi.nlm.nih.gov

Dietary Intake and Its Determinants Among Adults Living in the Metropolitan Area of Puerto Rico - PMC

[10]pmc.ncbi.nlm.nih.gov

Fresh Food Rx: Evaluating the Impact of a Produce Prescription Program on Engagement and Well-being Using the RE-AIM Framework - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

97.5

Version

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