Spaghetti squash (winter, raw) nutrition facts
Per 1 cup, cubes · 101 g
of a 2,000 cal day
- Protein0.6g7% of calories
- Carbs7g78% of calories
- Fat0.6g15% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Spaghetti squash (winter, raw) (1 cup, cubes, 101 g) has 31 calories, with 0.6 g of protein, 7 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (78% of calories).
Vitamins & minerals
Amounts for 1 cup, cubes (101 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 6 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 8 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 23 mg | 2% |
| Iron | 0.3 mg | 4% |
| Potassium | 109 mg | 2% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 12 mg | 2% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 4% |
| Manganese | 0.1 mg | 5% |
| Selenium | 0.3 μg | 1% |
Full breakdown · 28 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 65 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0 g | — |
| Leucine | 0 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Trader Joe's Organic Spaghetti Squash Nests308
- Green Giant Veggie Spirals, Butternut Squash59
- Spaghetti squash (winter, raw)31
- Green Giant Veggie Spirals, Spaghetti Squash29
- Spaghetti squash (winter, cooked, boiled, drained, or baked, unsalted)27
- Spaghetti squash (winter, cooked, boiled, drained or baked, salted)27
Similar foods
42 calSpaghetti squash (winter, cooked, boiled, drained, or baked, unsalted)1 cup+11 cal
42 calSpaghetti squash (winter, cooked, boiled, drained or baked, salted)1 cup+11 cal
25 calGreen Giant Veggie Spirals, Spaghetti Squash¾ cup frozen−6 cal
50 calGreen Giant Veggie Spirals, Butternut Squash¾ cup frozen+19 cal
40 calTrader Joe's Organic Spaghetti Squash Nests¼ package+9 cal
25 calWegmans Spaghetti Squash1 Serving−6 cal
Burning 31 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Spaghetti squash (winter, raw)?
One serving of Spaghetti squash (winter, raw) (1 cup, cubes) has 31 calories, which works out to 31 calories per 100 g. That is about 1.6% of a 2,000-calorie day.
Is Spaghetti squash (winter, raw) high in protein?
Not especially. It has 0.6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spaghetti squash (winter, raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spaghetti squash (winter, raw)?
17 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Spaghetti squash (winter, raw)?
2.8 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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