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Also known as: spaghetti squash
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boiled spaghetti squash is very healthy as it is low in calories and packed with nutrients. It provides essential antioxidants like beta-carotene and vitamin C, which support immune health, and B vitamins that aid in energy metabolism.
A 100g serving of boiled unsalted spaghetti squash contains approximately 27 calories and 6.46g of carbohydrates. This makes it an excellent low-calorie, low-carb alternative to traditional grain-based pasta.
Yes, it is an ideal food for weight management because of its low calorie density and high fiber content. The fiber helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Yes, it is considered keto-friendly. With only about 5.5g of net carbs per 100g, it can easily fit into a ketogenic diet as a high-volume substitute for high-carb noodles.
Naturally, yes. It is a single-ingredient vegetable, making it 100% gluten-free and vegan. It is a safe and nutritious option for those with celiac disease or those following plant-based diets.
It has a very mild, slightly sweet, and earthy flavor. Its neutral profile allows it to take on the flavors of whatever sauce or seasoning you pair it with, much like traditional pasta.
Cut the squash into large rings or halves and remove the seeds. Boil in water for about 15-20 minutes until the flesh is tender, then use a fork to scrape the insides into spaghetti-like strands.
boiled unsalted spaghetti squash is a versatile ingredient found in cuisines around the world. With 27 calories per 100g and 0.66 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Once boiled and shredded into strands, it can be stored in an airtight container in the refrigerator for 3 to 5 days. Ensure it has cooled completely before sealing the container.
Yes, you can freeze it for up to 7 months. To maintain the best texture, squeeze out as much excess moisture as possible from the strands before placing them in a freezer-safe bag.
It is most commonly used as a pasta substitute topped with marinara, pesto, or meatballs. It also works well in stir-frys, casseroles, or even cold as a base for a fiber-rich vegetable salad.