Spaghetti squash, like butternut, Hubbard, and turban squash, belongs to the Cucurbitaceae family of winter squashes.
It's usually huge, yellow-skinned, and oblong-shaped, with a light-colored meat that cooks into strands that resemble spaghetti (thus the name!).
Spaghetti squash has a mild taste and a delicate, chewy texture, making it a popular substitute for pasta or grains. It may be microwaved, roasted, or steamed.
It contains a variety of vitamins and minerals, including B-complex vitamins, dietary fibre, and manganese, in addition to being low in calories and carbohydrates.
Learn all there is to know about the nutritional value of spaghetti squash, as well as the calories in spaghetti squash.
Nutritional Values of Spaghetti Squash
A usual serving of cooked spaghetti squash is one cup. One cup of cooked spaghetti squash has the following nutrients:
- Calorie count: 42
- 0.4 g of total fat
- 0 mg of cholesterol
- 26 milligrammes sodium
- Carbohydrates in total: 10 g
- 2.2 g dietary fibre
- 3.9 g of sugar
- Sugar added: 0 g
- 1 g of protein
Macros for Spaghetti Squash
- Total fat: One cup of cooked spaghetti squash has 0.4 grammes of total fat (0.2 grammes polyunsaturated fat, 0 grammes monounsaturated fat, 0.1 grammes saturated fat, and 0 grammes trans fat).
- Carbs: A cup of cooked spaghetti squash has 10 grammes of carbohydrates, 2.2 grammes of fibre, and almost 4 grammes of natural sugars.
- One gramme of protein is included in one cup of cooked spaghetti squash.
Vitamins, Minerals and Other Micronutrients
- Vitamin B5 has a daily value of 11%. (DV)
- Vitamin B6 has a daily value of 9%.
- Vitamin B3 (Vitamin B3): 8% DV
- Manganese has a DV of 7%.
- 6 percent vitamin A DV
- Copper has a DV of 6%.
- Vitamin B1 (Vitamin B1): 5% DV
- Magnesium accounts about 4% of the total. DV
- DV for folate is 3%.
- DV for zinc is 3%.
- Potassium: 4% of daily value
Nutrition of Spaghetti Squash vs. Pasta
Although spaghetti squash may not taste precisely like pasta, it can be used as a nutritious and low-carb substitute. Whether it's a marinara-based recipe or a veggie-packed stir fry, try substituting squash for spaghetti in your favourite noodle dish.
As you can see, normal spaghetti includes more protein than spaghetti squash, despite being more in calories and carbs per serving.
To complete out the nutritional value of your squash dish, add some lean protein (beans, tofu, or a nut-based sauce), as well as some healthy fats.
Tip
Because spaghetti squash has a low-calorie value, you can put more than one cup on your plate. Eating more spaghetti squash can enhance your nutritional intake (including fibre and B vitamins) without causing you to gain weight. It's a win-win situation!
Spaghetti Squash Health Benefits
Discover all of the health advantages of spaghetti squash now that you've learned about its nutritional information.
1. Spaghetti Squash May Help You Lose Weight
Spaghetti squash offers just 42 calories per cup and 2.2 grammes of nutritional fibre. It may readily substitute genuine pasta or grains due to its neutral taste and spaghetti-like look when cooked. This is a simple approach to reduce total calories while simultaneously increasing nutrients in a meal.
Dietary fibre is a key component in weight reduction. According to a report published in the Annals of Internal Medicine in February 2015, increasing your consumption to 30 grammes per day will help you lose weight.
The Academy of Nutrition and Dietetics recommends consuming high-fiber plant foods like spaghetti squash to help control weight, citing research that shows greater dietary fibre consumption is linked to reduced body weight. Increased fibre consumption may also aid weight reduction or maintenance by making you feel fuller for longer.
2. B Vitamins are Found in Spaghetti Squash
The B-complex vitamins in spaghetti squash, such as pantothenic acid (B5), niacin (B3), thiamin (B1), and vitamin B6, are also beneficial. According to Harvard Health Publishing, if you consume more than the one-cup portion size, you'll receive a healthy dosage of B vitamins, which are important for turning food into energy and general metabolic management.
Because of their significance in adrenal function and metabolism, B vitamins are known as the "anti-stress" vitamins. Niacin is necessary for the brain, skin, and neurological system to function properly.
Thiamin is necessary for muscle, nerve, and brain function. Beriberi is a thiamin deficiency that may induce mental disorientation, high blood pressure, and cardiac problems. Vitamin B6 is important for hunger, mood, and sleep regulation.
3. Spaghetti Squash Is Related to Bone Health
Manganese, copper, zinc, magnesium, and calcium are among the minerals found in spaghetti squash, which are all beneficial to bone health.
Manganese aids in the prevention of osteoporosis by boosting bone metabolism. According to American Bone Health, copper and zinc aid bone growth and general structure.
The bulk of magnesium in our bodies is contained in our bones, where it interacts with calcium and phosphorus in complex ways. According to the Institute of Medicine, calcium is the most prevalent mineral in the body, with more than 99% of it present in teeth and bones.
