Spaghetti squash

Spaghetti squash
Fruit of a yellow-skinned cultivar
SpeciesCucurbita pepo
OriginAsia
Spaghetti squash, raw
Nutritional value per 100 g (3.5 oz)
Energy130 kJ (31 kcal)
6.91 g
Sugars2.76 g
Dietary fiber1.5 g
0.57 g
0.64 g
Vitamins and minerals
VitaminsQuantity
%DV†
Vitamin A equiv.
1%
6 μg
1%
64 μg
Thiamine (B1)
3%
0.037 mg
Riboflavin (B2)
1%
0.018 mg
Niacin (B3)
6%
0.95 mg
Pantothenic acid (B5)
7%
0.36 mg
Vitamin B6
6%
0.101 mg
Folate (B9)
3%
12 μg
Vitamin C
2%
2.1 mg
Vitamin E
1%
0.13 mg
MineralsQuantity
%DV†
Calcium
2%
23 mg
Iron
2%
0.31 mg
Magnesium
3%
12 mg
Manganese
5%
0.125 mg
Phosphorus
1%
12 mg
Potassium
4%
108 mg
Zinc
2%
0.19 mg
Link to USDA Database entry
†Percentages estimated using US recommendations for adults,[1] except for potassium, which is estimated based on expert recommendation from the National Academies.[2]

Spaghetti squash or vegetable spaghetti is a group of cultivars of Cucurbita pepo subsp. pepo.[3] They are available in a variety of shapes, sizes, and colours, including ivory, yellow and orange, with orange having the highest amount of carotene. Its center contains many large seeds. When raw, the flesh is solid and similar to other raw squash. When cooked, the meat of the fruit falls away from the flesh in ribbons or strands that look like and can be used as an alternative to spaghetti.

  1. ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 2024-03-27. Retrieved 2024-03-28.
  2. ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154. Archived from the original on 2024-05-09. Retrieved 2024-06-21.
  3. ^ "Cucurbita pepo". Germplasm Resources Information Network. Agricultural Research Service, United States Department of Agriculture. Retrieved 2015-01-31.