⏱ 50 min total

Spaghetti Squash Black Bean Bowls

Name: Spaghetti Squash Black Bean Bowls
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¼ medium squash Spaghetti squash; ½ tbsp Olive oil; ¼ can Black beans; ¼ cup Sweet corn; ¼ cup, shredded Red cabbage; ½ tbsp chopped Scallions; 1 tbsp Cilantro; ¼ lime yields Lime juice; ¼ dash Salt; ¼ fruit Avocado; ¹⁄₁₆ tsp, ground Cumin seed; ¼ dash Black pepper

Per 1 serving · 634 g · 12 ingredients

Calories

399

20%
of a 2,000 cal day

Protein
11g
10% of calories
Carbs
58g
54% of calories
Fat
17g
36% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Spaghetti Squash Black Bean Bowls (634 g) has 399 calories, with 11 g of protein, 58 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (23% DV), dietary fiber (65% DV) and Vitamin C (35% DV).

Per 100 g

63cal

low energy density

Protein per 100 cal

2.8g

Net carbs

40g

carbs minus fiber

Fiber

18g

14 g sugar

High in

20%+ of the daily value

Protein23%
Dietary fiber65%
Vitamin C35%
Vitamin E21%
Vitamin K31%
Thiamine26%

Good source of

10–19% of the daily value

Choline14%
Calcium15%
Zinc17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 40 min

1
Preheat the oven to 400°F.
2
Cut the squash in half, scoop out the seeds, and rub olive oil on the inside of each half.
3
Place the squash halves cut side down in a baking pan and bake for 35-40 minutes until soft and tender.
4
In a medium bowl, combine black beans, corn, cabbage, scallions, cilantro, half of the lime juice, and salt to taste.
5
In a small bowl, mash the avocado and mix in the remaining lime juice, cumin, and a pinch of salt and pepper.
6
Remove the squash from the oven and let cool for 5 minutes. Scrape the flesh with a fork to create spaghetti-like strands and divide between bowls, combine with the black bean mixture, and top with avocado mash.

Vitamins & minerals

Amounts for 1 serving (634 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	31 mg	35%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	37 μg	31%
Thiamine	0.3 mg	26%
Riboflavin (B2)	0.3 mg	20%
Niacin	6 mg	36%
Vitamin B6	1 mg	49%
Folate (B9)	175 μg	44%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	49%
Choline	75 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	150 mg	15%
Iron	4 mg	50%
Potassium	1,130 mg	24%
Magnesium	110 mg	26%
Phosphorus	217 mg	31%
Zinc	2 mg	17%
Copper	0.4 mg	49%
Manganese	1 mg	39%
Selenium	3 μg	6%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	76 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	473 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	3 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	5 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 399 calories

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

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Spaghetti Squash Black Bean Bowls?

One serving of Spaghetti Squash Black Bean Bowls (1 serving) has 399 calories, which works out to 63 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Spaghetti Squash Black Bean Bowls high in protein?

It provides a solid 11 g of protein per serving (23% of the 50 g daily value), but protein supplies only 10% 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.

Are Spaghetti Squash Black Bean Bowls keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 54% 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 Black Bean Bowls?

339 mg per serving.

How much sugar is in Spaghetti Squash Black Bean Bowls?

14 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 (634 g)

Calories399

% Daily Value*

Total fat 17g	22%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 339mg	15%
Total carbohydrate 58g	21%
Dietary fiber 18g	65%
Total sugars 14g
Protein 11g

* 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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