Spaghetti Squash — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team
Last update on September 6, 2024
Spaghetti squash nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 31 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 7 g | 2.55% |
Fiber | 2 g | 7.14% |
Sugars | 3 g | 6% |
Glycemic Index | 45 | - |
Protein | 1 g | 2% |
Sodium | 17 mg | 0.74% |
Total Fat | 1 | 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.
31
🍏 Low-Calorie Foods
45
🟢 Low Glycemic Index
Spaghetti squash facts & tips
Health benefits
- 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
- 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.
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 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
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
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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