⏱ 60 min totalButternut Squash, Spinach and Walnut Spaghetti
Per 1 serving · 217 g · 11 ingredients
of a 2,000 cal day
- Protein14g11% of calories
- Carbs76g60% of calories
- Fat17g29% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Butternut Squash, Spinach and Walnut Spaghetti (217 g) has 498 calories, with 14 g of protein, 76 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (28% DV), dietary fiber (25% DV) and Vitamin A (57% DV).
High in
20%+ of the daily value
- Protein28%
- Dietary fiber25%
- Vitamin A57%
- Vitamin C31%
- Vitamin E21%
- Vitamin K127%
Good source of
10–19% of the daily value
- Pantothenic acid15%
- Potassium14%
- Zinc15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Spaghetti
¾ tbsp Olive oil
½ cloves, minced Garlic
½ cup, cubes Butternut squash
1 cup Spinach- 🥄¼ tsp Crushed red pepper flakes
¼ lemon Lemon zest
¼ lemon yields Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
¹⁄₁₆ cup, chopped English walnuts
Directions
- 1
Preheat the oven to 425°F.
- 2
Toss the cubed butternut squash with one-third of the olive oil and a pinch of salt. Roast for 40-50 minutes until soft and lightly caramelized.
- 3
In a pan over low-medium heat, warm the remaining olive oil. Sauté the garlic, stirring frequently to avoid burning. Add the chili flakes and cook for another minute.
- 4
Cook the spaghetti according to package instructions, reducing the cooking time by one minute.
- 5
Mash half of the roasted butternut squash. Add both the mashed and whole squash pieces to the pan with the garlic and chili.
- 6
Combine the drained pasta and spinach with the squash mixture in the pan. Season with pepper, lemon juice, and additional salt and chili flakes if desired.
- 7
Serve immediately, garnished with chopped walnuts and lemon zest.
Vitamins & minerals
Amounts for 1 serving (217 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 513 μg | 57% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 152 μg | 127% |
| Thiamine | 1 mg | 72% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 288 μg | 72% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 92 mg | 9% |
| Iron | 4 mg | 55% |
| Potassium | 656 mg | 14% |
| Magnesium | 105 mg | 25% |
| Phosphorus | 227 mg | 32% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 64% |
| Selenium | 55 μg | 100% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 584 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4,647 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 53 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 498 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 42minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Butternut Squash, Spinach and Walnut Spaghetti?
One serving of Butternut Squash, Spinach and Walnut Spaghetti (1 serving) has 498 calories, which works out to 230 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Butternut Squash, Spinach and Walnut Spaghetti high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Butternut Squash, Spinach and Walnut Spaghetti keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Butternut Squash, Spinach and Walnut Spaghetti?
71 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Butternut Squash, Spinach and Walnut Spaghetti?
4.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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