Spaghetti Squash
Spaghetti squash is a light, low-calorie vegetable perfect for those looking to enjoy a healthy meal without excess fat. It contains a small amount of protein and minimal fat, mostly unsaturated. This squash provides valuable minerals such as potassium, calcium, and magnesium that support overall wellness. Its fiber and vitamins like C and B6 contribute to a balanced and appealing nutritional profile.
Macronutrient distribution
A Serving (155 g) of Spaghetti Squash contains 48 calories, 0.99 g of protein, 10.7 g of carbohydrates, and 0.88 g of fat.
- Protein
- 1 g7%
- Carbs
- 10.7 g78%
- Fat
- 0.9 g15%
of calories
Calorie Burn
How long would it take to burn off 48 calories?
- Walking3.5 mph, moderate pace9 min
- YogaModerate effort, gentle pace12 min
- SwimmingFreestyle, moderate effort6 min
- Biking12–14 mph, moderate effort5 min
- StairsStair climbing, moderate pace6 min
- Running5 mph (12 min/mile)4 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (155 g)
Carbohydrates
- Carbohydrates10.7 / 313 g(3%)
- Dietary Fiber2.3 / 38 g(6%)
- Total Sugars4.3 g
Fats
- Total Fat0.88 / 83 g(1%)
- Saturated Fat0.18 / 25 g(1%)
- Monounsaturated Fat0.07 g
- Polyunsaturated Fat0.37 g
- Omega-30.23 g
- Omega-60.14 g
- Omega-90.06 g
- Oleic Acid0.06 g
- Lauric Acid0 g
- Stearic Acid0.02 g
- Linoleic Acid0.14 g
- Myristic Acid0 g
- Palmitic Acid0.16 g
- Alpha-Linolenic Acid (ALA)0.23 g
Protein
- Protein0.99 / 56 g(2%)
Amino Acids
- Lysine0.03 g
- Serine0.04 g
- Valine0.04 g
- Alanine0.04 g
- Cystine0.01 g
- Proline0.03 g
- Arginine0.05 g
- Histidine0.02 g
- Threonine0.03 g
- Isoleucine0.04 g
- Methionine0.01 g
- Tryptophan0.01 g
- Glutamic Acid0.16 g
- Aspartic Acid0.1 g
- Phenylalanine0.04 g
- Glycine0.03 g
- Leucine0.05 g
- Tyrosine0.03 g
Vitamins
- Vitamin A9.3 / 900 ug(1%)
- Vitamin C3.3 / 90 mg(4%)
- Vitamin E0.2 / 15 mg(1%)
- Vitamin K1.4 / 120 ug(1%)
- Vitamin B60.16 / 1.3 mg(12%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.03 / 1.3 mg(2%)
- Niacin (B3)1.5 / 16 mg(9%)
- Folate18.6 / 400 ug(5%)
- Pantothenic Acid (B5)0.56 / 5 mg(11%)
- Choline12.7 / 550 mg(2%)
Minerals
- Calcium35.7 / 1,000 mg(4%)
- Iron0.48 / 8 mg(6%)
- Magnesium18.6 / 420 mg(4%)
- Phosphorus18.6 / 700 mg(3%)
- Potassium167.4 / 3,400 mg(5%)
- Sodium26.4 / 2,300 mg(1%)
- Zinc0.29 / 11 mg(3%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.19 / 2.3 mg(8%)
- Selenium0.46 / 55 ug(1%)
Other
- Water142 / 3,700 g(4%)
Sources
- USDA Standard Reference, LegacySquash, winter, spaghetti, raw
- USDA Standard Reference, LegacySquash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
- USDA Standard Reference, LegacySquash, winter, spaghetti, cooked, boiled, drained, or baked, with salt
- OpenNutritionOpen-source nutrition database
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