⏱ 25 min totalParmesan Herb Spaghetti Squash
Per 1 serving · 1,946 g · 8 ingredients
of a 2,000 cal day
- Protein41g14% of calories
- Carbs114g40% of calories
- Fat58g46% of calories
At a glance
One serving of Parmesan Herb Spaghetti Squash (1946 g) has 1072 calories, with 41 g of protein, 114 g of carbohydrates and 58 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (82% DV), dietary fiber (87% DV) and Vitamin A (35% DV). Keep an eye on sodium and saturated fat, which provide 78% and 97% of the daily value.
High in
20%+ of the daily value
- Protein82%
- Dietary fiber87%
- Vitamin A35%
- Vitamin C39%
- Vitamin E42%
- Vitamin K69%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
- Sodium78%
- Saturated fat97%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium squash Spaghetti squash- 🥄1 cup Water
1 cup Parmesan cheese
½ cup leaves, whole Basil
2 tbsp Olive oil
½ tsp Garlic powder
¼ tsp Black pepper- 🥄1 dash Salt
Directions
- 1
Place the prepared spaghetti squash flesh side down in a 13x9 glass baking dish. Fill the dish with about 1" of water. Place baking dish in the microwave and cook for 10-15 minutes, until squash is tender.
- 2
Remove the spaghetti squash from the pan. Using a fork, gently scrap the inside of the squash to create spaghetti like pieces of squash.
- 3
Place spaghetti squash in a bowl with parmesan cheese, fresh basil, olive oil, garlic powder, ground pepper, and salt to taste. Toss to combine and serve!
Vitamins & minerals
Amounts for 1 serving (1,946 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 311 μg | 35% |
| Vitamin C | 35 mg | 39% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 6 mg | 42% |
| Vitamin K | 83 μg | 69% |
| Thiamine | 1 mg | 49% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 16 mg | 97% |
| Vitamin B6 | 2 mg | 120% |
| Folate (B9) | 206 μg | 51% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 6 mg | 121% |
| Choline | 145 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 1,393 mg | 139% |
| Iron | 6 mg | 78% |
| Potassium | 1,853 mg | 39% |
| Magnesium | 241 mg | 57% |
| Phosphorus | 792 mg | 113% |
| Zinc | 6 mg | 51% |
| Copper | 1 mg | 65% |
| Manganese | 2 mg | 93% |
| Selenium | 24 μg | 44% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 254 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,453 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 9 g | — |
| Glycine | 1 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 27 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 4 g | — |
| Retinol | 178 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 1,072 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 203minWalking (3.5 mph)
- 129minCycling (moderate)
- 89minRunning (6 mph)
- 151minSwimming laps
Common questions
How many calories are in Parmesan Herb Spaghetti Squash?
One serving of Parmesan Herb Spaghetti Squash (1 serving) has 1072 calories, which works out to 55 calories per 100 g. That is about 54% of a 2,000-calorie day.
Is Parmesan Herb Spaghetti Squash high in protein?
It provides a solid 41 g of protein per serving (82% of the 50 g daily value), but protein supplies only 14% 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 Parmesan Herb Spaghetti Squash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 90 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Parmesan Herb Spaghetti Squash?
1784 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Parmesan Herb Spaghetti Squash?
45 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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