⏱ 60 min total

Spaghetti Squash with Pine Nuts, Sage, and Romano

Name: Spaghetti Squash with Pine Nuts, Sage, and Romano
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ dash Black pepper; ¼ dash Salt; ¹⁄₁₆ cup Pine nuts; ¹⁄₁₆ cup, grated Romano cheese; ¼ medium squash Spaghetti squash; ½ tsp Butter; ½ tbsp Ground sage

Per 1 serving · 415 g · 7 ingredients

Calories

224

11%
of a 2,000 cal day

Protein
5.8g
9% of calories
Carbs
29g
48% of calories
Fat
12g
43% of calories

Portion

At a glance

One serving of Spaghetti Squash with Pine Nuts, Sage, and Romano (415 g) has 224 calories, with 5.8 g of protein, 29 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (48% of calories). It is high in dietary fiber (24% DV), Vitamin K (21% DV) and niacin (26% DV).

Per 100 g

54cal

very low energy density

Protein per 100 cal

2.6g

Net carbs

23g

carbs minus fiber

Fiber

6.7g

11 g sugar

High in

20%+ of the daily value

Dietary fiber24%
Vitamin K21%
Niacin26%
Vitamin B635%
Pantothenic acid30%
Iron25%

Good source of

10–19% of the daily value

Vitamin C10%
Thiamine17%
Riboflavin (B2)10%
Folate (B9)13%
Calcium18%
Potassium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 50 min

1
Halve the spaghetti squash lengthwise and remove the seeds. Coarsely chop the fresh sage.
2
Preheat the oven to 350°F.
3
Place the squash, cut side down, in a large baking dish.
4
Bake the squash in the preheated oven for 50 minutes.
5
Scrape the flesh of the squash from the rind using a fork and place it in a bowl. Add the pine nuts, Romano cheese, sage, butter, salt, and pepper; toss to combine. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (415 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	49 μg	5%
Vitamin C	9 mg	10%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	9%
Vitamin K	26 μg	21%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.1 mg	10%
Niacin	4 mg	26%
Vitamin B6	0.5 mg	35%
Folate (B9)	54 μg	13%
Vitamin B12	0.1 μg	3%
Pantothenic acid	1 mg	30%
Choline	39 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	176 mg	18%
Iron	2 mg	25%
Potassium	496 mg	11%
Magnesium	76 mg	18%
Phosphorus	145 mg	21%
Zinc	1 mg	14%
Copper	0.3 mg	32%
Manganese	1 mg	56%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	64 μg	—
Arginine	0.4 g	—
Aspartic acid	0.5 g	—
Beta carotene	298 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	4 g	—
Proline	0.4 g	—
Retinol	22 μg	—
Serine	0.3 g	—
Starch	0.1 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 224 calories

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

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Spaghetti Squash with Pine Nuts, Sage, and Romano?

One serving of Spaghetti Squash with Pine Nuts, Sage, and Romano (1 serving) has 224 calories, which works out to 54 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Spaghetti Squash with Pine Nuts, Sage, and Romano high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spaghetti Squash with Pine Nuts, Sage, and Romano keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 48% 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 with Pine Nuts, Sage, and Romano?

196 mg per serving.

How much sugar is in Spaghetti Squash with Pine Nuts, Sage, and Romano?

11 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 (415 g)

Calories224

% Daily Value*

Total fat 12g	15%
Saturated fat 3.2g	16%
Trans fat 0.1g
Cholesterol 12mg	4%
Sodium 196mg	9%
Total carbohydrate 29g	11%
Dietary fiber 6.7g	24%
Total sugars 11g
Protein 5.8g

* 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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