Calories in Spaghetti Squash: Nutrition Facts & Serving Sizes
Per 1 cup, cubes (101g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of spaghetti squash cubes (101g) has just 31 calories with 7g of carbs, 0.6g of protein, and 0.6g of fat, making it one of the best low-calorie pasta alternatives available. Per 100g, spaghetti squash provides 31 calories with 6.9g of carbs, 0.6g of protein, and 0.6g of fat. When baked and scraped with a fork, the flesh separates into spaghetti-like strands that can replace pasta in any dish. One cup of cooked spaghetti pasta has about 220 calories; one cup of spaghetti squash has about 31 calories. The fiber content is 1.5g per 100g. Niacin is notable at 1mg per 100g, and potassium at 108mg per 100g. Spaghetti squash has a mild, slightly sweet flavor that absorbs sauces and toppings well. For anyone on a cut who wants volume eating without the calories of pasta, spaghetti squash is one of the most satisfying low-calorie substitutions available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup, cubes (101g) | 31.3 | 0.6g | 7g | 0.6g | 1.5g |
| 100g | 31 | 0.6g | 6.9g | 0.6g | 1.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 31 | 2% |
| Protein | 0.6g | 1% |
| Total Fat | 0.6g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 6.9g | 3% |
| Dietary Fiber | 1.5g | 5% |
| Sugars | 2.8g | 6% |
| Sodium | 17mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 23mg | 2% |
| Iron | 0.3mg | 2% |
| Potassium | 108mg | 2% |
| Vitamin A | 6mcg | 1% |
| Vitamin C | 2.1mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 12mg | 3% |
| Phosphorus | 12mg | 1% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.3mcg | 1% |
| Folate | 12mcg | 3% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Spaghetti Squash
Spaghetti squash is most valuable as a pasta substitute. Replacing regular pasta with spaghetti squash in a meal saves roughly 150 to 200 calories per cup, a significant daily deficit contribution. For anyone cutting calories, this type of swap allows you to maintain meal volume and satiety while dramatically reducing caloric intake. Larger portions of spaghetti squash create the same fullness as smaller portions of pasta.
The 1.5g of fiber per 100g supports digestive health and adds to daily fiber intake. While this is lower than pasta's fiber content, spaghetti squash makes up for it with dramatically fewer calories. It contains vitamin B6, potassium, and niacin at modest levels that contribute to daily micronutrient needs.
Spaghetti squash belongs to the winter squash family and contains beta-carotene, an antioxidant that converts to vitamin A in the body. Vitamin A supports immune function, vision, and skin health. The carotenoid content in squash is better absorbed when eaten with a fat-containing food like olive oil or meat sauce.
Practically, spaghetti squash is easy to prepare: halve it, bake cut-side down at 400 degrees F for 40 to 50 minutes, then scrape the strands with a fork. It stores well in the refrigerator for 3 to 5 days after cooking.
Dietary Considerations
Spaghetti squash is naturally gluten-free, vegan, and keto-friendly at only 6.9g of carbs per 100g. It is an excellent choice for weight loss as a pasta substitute. A full cup has only 31 calories, allowing high-volume eating with minimal caloric impact. It is also suitable for Paleo and low-carb diets.
Daily Intake (100g)
100g of spaghetti squash provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in spaghetti squash?
A cup of spaghetti squash (101g) has about 31 calories. Per 100g, spaghetti squash contains 31 calories. This compares to about 220 calories per cup for regular cooked spaghetti.
Is spaghetti squash good for weight loss?
Yes, spaghetti squash is one of the best foods for weight loss as a pasta substitute. At only 31 calories per cup, replacing regular pasta with spaghetti squash saves roughly 190 calories per serving with similar meal volume and satiety.
How much protein in spaghetti squash?
Spaghetti squash contains only 0.6g of protein per 100g. A cup has about 0.6g of protein. It is not a meaningful protein source. Pair it with meat sauce, chicken, or another protein to make it a complete meal.
Is spaghetti squash keto-friendly?
Yes, spaghetti squash is keto-friendly at 6.9g of carbs per 100g. A cup serving has about 7g of carbs, which is much lower than pasta (43g per cup). It is one of the best keto-friendly pasta alternatives.
How do you cook spaghetti squash?
Slice it in half lengthwise, place cut-side down on a baking sheet, and bake at 400 degrees F for 40 to 50 minutes until tender. Let it cool, then scrape the flesh with a fork to create noodle-like strands. You can also microwave it for a faster option.
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