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Spaghetti Squash — Nutrients, Health Benefits, And Shopping Tips

Spaghetti squash photo

Listonic Team

September 6, 2024

Spaghetti squash serves as a nutritious alternative to traditional pasta with its unique, noodle-like texture. Learn about its health benefits, find out how to select it properly, and discover the best storage techniques for keeping it fresh.

Spaghetti squash nutrients

Check the detailed nutritional values of spaghetti squash, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 31 kcal

Nutrients per: 100 g% Daily Value*
Carbs7 g2.55%
Fiber2 g7.14%
Sugars3 g6%
Glycemic Index45 -
Protein1 g2%
Sodium17 mg0.74%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes spaghetti squash stand out:

31

🍏 Low-Calorie Foods

45

🟢 Low Glycemic Index

Spaghetti squash facts & tips

🛒
Select spaghetti squash that is firm with a bright yellow color.
😋
Spaghetti squash is a healthy, low-carb alternative to pasta, rich in vitamins, minerals, and antioxidants. When cooked, it separates into spaghetti-like strands.
📦
Store whole spaghetti squash in a cool, dark, and well-ventilated area for 1 to 3 months. After cooking, keep it in an airtight container in the refrigerator for 3 to 5 days. For extended storage, you can freeze cooked spaghetti squash for up to 8 months.

Health benefits

Discover how spaghetti squash can boost your overall health and well-being.
  • Low in calories, making it a nutritious option for weight management and overall health.
  • High in vitamins and minerals such as Vitamin A, Vitamin C, and potassium, which support overall health and well-being.
  • High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
  • Versatile and nutritious, serving as a low-carb alternative to pasta and suitable for a variety of dishes.

Health risks

Consider the potential issues associated with spaghetti squash.
  • Low calorie content while generally beneficial, may lead to underconsumption of calories if used as a primary food source without adequate balance in the diet.
  • Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly in individuals sensitive to high-fiber foods.
  • Risk of contamination with pesticides if the spaghetti squash is not sourced from organic suppliers, which can pose health risks.
  • Low protein content compared to traditional pasta, which may be a concern if spaghetti squash is used as a primary substitute without ensuring adequate protein intake from other sources.
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How to choose spaghetti squash

Spaghetti squash should have a hard, smooth outer shell with a uniform yellow color, indicating maturity and readiness to cook. The squash should be heavy for its size, suggesting a good moisture content.

Avoid spaghetti squash with soft spots or cracks in the shell, as these can lead to premature spoilage. Squashes that feel light for their size or have a dull color should also be avoided, as they may not yield the best texture when cooked.

How to choose spaghetti squash

How to store spaghetti squash

Spaghetti squash should be kept in a cool, dark location, preferably in a pantry. Correct storage allows it to remain fresh and flavorful for 1-3 months. It's important to place it in an area with good airflow.

Moisture exposure can lead to spoilage. Refrain from storing it in the refrigerator as this can hasten the deterioration process. Maintaining a dry, cool environment with adequate ventilation is key to preserving its texture and taste, ensuring it's always ready for your culinary creations.

✅ Extra Tip

To prevent premature spoilage, periodically check and rotate the squash during storage to ensure even ventilation and avoid pressure spots.

How long does it last?

Spaghetti squash can last for 1-3 months when stored in a cool, dark place. Once cooked, it can last for 3-5 days in the refrigerator. For longer storage, cooked spaghetti squash can be frozen for up to 8 months. Proper storage helps retain its texture and nutritional value, ensuring it's always ready for your favorite recipes.

What to do with leftovers?

Leftover spaghetti squash can be used in a variety of savory and healthy dishes. Toss it with your favorite sauce for a quick meal, or mix it into a stir-fry with vegetables and your choice of protein. Spaghetti squash is also great when used as a base for a grain bowl with quinoa, farro, or rice.

Use spaghetti squash in a casserole with cheese, vegetables, and a creamy sauce, or mix it into a spaghetti squash lasagna by layering it with marinara sauce and cheese. If you have a lot of spaghetti squash, consider making a batch of spaghetti squash fritters by mixing the squash with eggs, flour, and spices, then frying until golden. Spaghetti squash can also be used as a topping for pizzas or flatbreads, or mixed into a spaghetti squash salad with fresh herbs, tomatoes, and a vinaigrette. For a quick snack, enjoy spaghetti squash with a drizzle of olive oil and Parmesan, or mix it into a bowl of soup or stew for added texture.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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