Spaghetti Squash vs Pasta: Calories and Nutrition Compared (2026)

Spaghetti squash has 31 calories and 0.6 g of protein, while pasta has 157 calories and 5.8 g of protein. Therefore, spaghetti squash is lower in calories and pasta is higher in protein.

Spaghetti squash and pasta are popular food choices but differ greatly in their nutritional profiles. This comparison highlights key differences in calories, protein, carbohydrates, and other nutrients.

What Is the Difference Between Spaghetti Squash and Pasta?

Spaghetti squash is a type of winter squash that, when cooked, has a stringy texture resembling spaghetti. It is often used as a low-calorie alternative to traditional pasta. Pasta is a staple food made from wheat flour and water, typically formed into various shapes and cooked by boiling. It is widely consumed and is a significant source of carbohydrates.

Spaghetti Squash vs Pasta: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of spaghetti squash and pasta per 100 g.

Nutrient (per 100 g)	Spaghetti squash (raw)	Pasta (cooked)
Calories	31 kcal	157 kcal
Protein	0.6 g	5.8 g
Carbs	6.9 g	30.9 g
Sugar	2.8 g	0.6 g
Fat	0.6 g	0.9 g
Fiber	1.5 g	1.8 g
Sodium	17 mg	131 mg

Which Is Better, Spaghetti Squash or Pasta?

For weight loss: Spaghetti squash has 31 calories compared to pasta's 157 calories, making it a better choice for weight loss.

For muscle and protein: Pasta contains 5.8 g of protein, significantly higher than spaghetti squash's 0.6 g, making it more suitable for muscle building.

For low-carb or low-sugar: Spaghetti squash has 6.9 g of carbs and 2.8 g of sugar, while pasta has 30.9 g of carbs and 0.6 g of sugar, making spaghetti squash a lower-carb option.

How to Track Spaghetti squash and Pasta Accurately

It's easy to misjudge portion sizes and macros, especially when comparing foods with different densities and cooking methods. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pasta has 5.8 g of protein, while spaghetti squash has 0.6 g of protein.

Which has fewer calories?

Spaghetti squash has 31 calories, whereas pasta has 157 calories.

What are the carbohydrate contents?

Spaghetti squash contains 6.9 g of carbs, while pasta contains 30.9 g of carbs.

What is the sugar content in each?

Spaghetti squash has 2.8 g of sugar, while pasta has 0.6 g of sugar.

How much fiber is in each food?

Spaghetti squash contains 1.5 g of fiber, while pasta contains 1.8 g of fiber.

What is the fat content of spaghetti squash and pasta?

Spaghetti squash has 0.6 g of fat, while pasta has 0.9 g of fat.

Key Takeaways

• Spaghetti squash: 31 calories per 100 g.
• Pasta: 157 calories per 100 g.
• Spaghetti squash: 0.6 g protein per 100 g.
• Pasta: 5.8 g protein per 100 g.
• Spaghetti squash: 6.9 g carbs per 100 g.
• Pasta: 30.9 g carbs per 100 g.