Spaghetti Squash: Calories, Nutrition Facts, and Health Benefits (2026)

Spaghetti squash contains 42 calories per 1 cup cooked (155 g), with 2.3 g of fiber and 5.4 mg of vitamin C, providing 6% of the daily value. It has a low glycemic index of about 20, making it a suitable option for those monitoring their blood sugar levels.

This page provides an overview of the nutritional profile of spaghetti squash, focusing on its calorie content, fiber, and vitamins. Additionally, it examines how this vegetable fits into various dietary goals and its comparison with other vegetables.

Spaghetti Squash Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table below outlines the key nutritional components of spaghetti squash per 1 cup cooked (155 g) and per 100 g.

Values are for 1 cup cooked (155 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	42	27	2%
Protein	1.0 g	0.6 g	2%
Carbohydrates	10.0 g	6.5 g	4%
Fiber	2.3 g	1.5 g	8%
Sugar	4.3 g	2.8 g	-
Fat	0.4 g	0.3 g	1%
Vitamin C	5.4 mg	3.5 mg	6%
Potassium	167 mg	108 mg	4%

About 84% of spaghetti squash calories come from carbohydrates, 8% from protein and 8% from fat.

Spaghetti Squash by Health Goal

The by-goal ratings section evaluates how spaghetti squash aligns with common dietary objectives, such as weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Excellent	42 calories per serving with 2.3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Fair	Provides 5.4 mg vitamin C (6% DV)
Digestion	Fair	2.3 g fiber per serving supports regularity
Heart health	Good	Potassium (167 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1 g); best as a vitamin-rich choice, not a protein source

Spaghetti Squash and Blood Sugar

Glycemic index: 20. Glycemic load: 3 per serving.

Spaghetti Squash has a glycemic index of about 20 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Spaghetti Squash Compares to Other Vegetables

The comparison table highlights how spaghetti squash stacks up against other vegetables in terms of calories, fiber, and other nutrients.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Spaghetti Squash	27	2.8	1.5	3.5
Zucchini	17	2.5	1.0	17.9
Butternut Squash	45	2.2	2.0	21.0
Pumpkin	26	2.8	0.5	9.0

Spaghetti Squash Myths, Checked

Spaghetti squash tastes like pasta , Misleading. It is a low-calorie swap with a mild, slightly sweet flavor and crunch.

Spaghetti squash is high carb like pasta , False. It has about 6 g carbs per cup versus 40 or more for pasta.

How to Track Spaghetti Squash

Vegetable portions and cooking method both change the numbers, so the same spaghetti squash can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log spaghetti squash accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of spaghetti squash?

One cup of cooked spaghetti squash contains 42 calories, making it a low-calorie option for meals.

Is spaghetti squash good for weight loss?

Spaghetti squash can be beneficial for weight loss due to its low calorie content and high fiber, which can help you feel full.

Can people with diabetes eat spaghetti squash?

Yes, people with diabetes can eat spaghetti squash as it has a low glycemic index of about 20, which is favorable for blood sugar control.

How much fiber is in spaghetti squash?

Spaghetti squash provides 2.3 g of fiber per 1 cup cooked (155 g), contributing to digestive health.

Is spaghetti squash high in sugar?

Spaghetti squash contains 4.3 g of sugar per 1 cup cooked (155 g), which is relatively low compared to many other vegetables.

Does spaghetti squash taste like pasta?

Spaghetti squash has a mild flavor and a texture that can resemble pasta, but it does not taste exactly like traditional pasta.

Key Takeaways

• Spaghetti squash has 42 calories per 1 cup cooked (155 g).
• It contains 2.3 g of fiber, aiding in digestion.
• The vegetable provides 5.4 mg of vitamin C, which is 6% of the daily value.
• Spaghetti squash has a low glycemic index of about 20.
• It contains only 4.3 g of sugar per 1 cup cooked (155 g).
• Spaghetti squash is a versatile, low-calorie alternative to pasta.