⏱ 65 min total

Greek Spaghetti Squash

Name: Greek Spaghetti Squash
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 1 serving
Ingredients: ½ tsp Olive oil; ¼ small raw Red onion; ¼ tsp Garlic; ⅛ cup Chickpeas; ¼ tsp Thyme; 4 cherry Tomatoes; ½ medium squash Spaghetti squash; ½ cup Spinach; 1 oz Feta cheese

Per 1 serving · 956 g · 9 ingredients

Calories

391

20%
of a 2,000 cal day

Protein
12g
11% of calories
Carbs
65g
61% of calories
Fat
14g
28% of calories

Portion

At a glance

One serving of Greek Spaghetti Squash (956 g) has 391 calories, with 12 g of protein, 65 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (23% DV), dietary fiber (53% DV) and Vitamin A (20% DV). Keep an eye on sodium and saturated fat, which provide 21% and 28% of the daily value.

Per 100 g

41cal

very low energy density

Protein per 100 cal

Net carbs

50g

carbs minus fiber

Fiber

15g

25 g sugar

High in

20%+ of the daily value

Protein23%
Dietary fiber53%
Vitamin A20%
Vitamin C34%
Vitamin K72%
Thiamine24%

Good source of

10–19% of the daily value

Vitamin E14%
Choline16%
Selenium14%

Watch

20%+ of the daily value

Sodium21%
Saturated fat28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 45 min

1
Preheat the oven to 350°F.
2
Halve the spaghetti squash lengthwise and remove seeds and membranes. Place cut side down in a baking dish, add a little water, and bake for 45 to 50 minutes until tender. Let cool for 10 minutes, then use a fork to scrape the flesh into strands.
3
While the squash is baking, heat olive oil in a skillet over medium-high heat. Sauté the onion and garlic for about 4 minutes.
4
Add the chickpeas, thyme, and tomatoes, and cook for an additional minute. Stir in the spaghetti squash strands, spinach, and salt to taste, cooking until the spinach wilts.
5
Top with feta cheese and serve.

Vitamins & minerals

Amounts for 1 serving (956 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	183 μg	20%
Vitamin C	31 mg	34%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	14%
Vitamin K	87 μg	72%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.4 mg	29%
Niacin	8 mg	52%
Vitamin B6	1 mg	81%
Folate (B9)	151 μg	38%
Vitamin B12	0.5 μg	20%
Pantothenic acid	3 mg	67%
Choline	87 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	360 mg	36%
Iron	4 mg	45%
Potassium	1,167 mg	25%
Magnesium	129 mg	31%
Phosphorus	240 mg	34%
Zinc	3 mg	25%
Copper	0.3 mg	32%
Manganese	1 mg	62%
Selenium	7 μg	14%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	196 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	1,667 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.5 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,750 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	35 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 391 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

74min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Greek Spaghetti Squash?

One serving of Greek Spaghetti Squash (1 serving) has 391 calories, which works out to 41 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Greek Spaghetti Squash high in protein?

It provides a solid 12 g of protein per serving (23% 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 Greek Spaghetti Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Greek Spaghetti Squash?

494 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Greek Spaghetti Squash?

25 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (956 g)

Calories391

% Daily Value*

Total fat 14g	17%
Saturated fat 5.5g	28%
Trans fat 0g
Cholesterol 25mg	8%
Sodium 494mg	21%
Total carbohydrate 65g	24%
Dietary fiber 15g	53%
Total sugars 25g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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