Calories in spaghetti squash
Cooked, boiled or baked, without salt. 27 kcal (113 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Spaghetti squash is a winter squash whose cooked flesh separates into pasta-like strands. It is about 92% water and has just 27 kcal (113 kJ) per 100 g, mostly from carbohydrate, with very little protein or fat. Unlike butternut or pumpkin, it is pale-fleshed and not a significant source of vitamin A; its main appeal is volume for very little energy.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 155 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 42 kcal | – |
| Energy | 175 kJ | – |
| Protein | 1 g | 2% |
| Total fat | 0.4 g | <1% |
| Saturated | 0.1 g | <1% |
| Monounsaturated | 0.03 g | – |
| Polyunsaturated | 0.2 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 10 g | 4% |
| Sugars | 3.92 g | – |
| Fibre | 2.2 g | 8% |
| Water | 143.1 g | – |
| Vitamins | ||
| Vitamin A | 9.3 µg | 1% |
| Vitamin C | 5.4 mg | 6% |
| Vitamin E | 0.186 mg | 1% |
| Vitamin K | 1.24 µg | 1% |
| Thiamin (B1) | 0.059 mg | 5% |
| Riboflavin (B2) | 0.034 mg | 3% |
| Niacin (B3) | 1.256 mg | 8% |
| Pantothenic acid (B5) | 0.55 mg | 11% |
| Vitamin B6 | 0.153 mg | 9% |
| Folate | 12.4 µg | 3% |
| Choline | 11.6 mg | 2% |
| Minerals | ||
| Calcium | 32.6 mg | 3% |
| Iron | 0.527 mg | 3% |
| Magnesium | 17.1 mg | 4% |
| Phosphorus | 21.7 mg | 2% |
| Potassium | 181.4 mg | 4% |
| Sodium | 27.9 mg | 1% |
| Zinc | 0.31 mg | 3% |
| Copper | 0.054 mg | 6% |
| Manganese | 0.169 mg | 7% |
| Selenium | 0.465 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, cooked | 155 | 42 | 175 | 1 | 10 | 0.4 |
| 1/2 cup, cooked | 78 | 21 | 88 | 0.5 | 5 | 0.2 |
Things worth knowing
- A cup of cooked strands (155 g) has about 42 kcal (175 kJ). A loosely filled cup of cooked spaghetti (124 g) has about 196 kcal, so the squash has well under a quarter of the energy.
- Per 100 g, cooked pasta has about 158 kcal, roughly six times as much as spaghetti squash, and about 31 g of carbohydrate versus 6.5 g.
- It is not a nutritional match for pasta: it has far less protein, and the strands are softer and wetter. The sauce, cheese and oil usually supply most of the calories on the plate.
- It is not a high-fibre swap either: cooked spaghetti squash has about 1.4 g of fibre per 100 g, slightly less than cooked pasta, so its benefit is volume rather than fibre.
Converting these figures
One 1 cup, cooked of spaghetti squash is 42 kcal, which is 175 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 885 g of spaghetti squash to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11493. Values are averages; individual samples vary with variety, growing conditions, and preparation.