Why Spaghetti Squash Nutrition Should Be Top On Your Food List

spaghetti squash nutrition:

Food plays a key role in determining how healthy you are. It goes without saying that you are what you eat. Having different meals on a daily basis will help your body get all the nutrients and energy it requires. One meal that you can add to your list is the spaghetti squash nutrition. This is one of the healthy meals you can easily make at home. But what really is spaghetti squash nutrition? You may be wondering what kind of meal spaghetti squash is, how it’s prepared and many other questions. No need to worry because this article will let you know all about the spaghetti squash nutrition and answer all the questions you might be having about this delicious meal.

spaghetti squash nutrition

Spaghetti squash is one of the gourd family members but differs from the other varieties of winter squash due to its nature of being non-starchy and having a yellow flesh. Most people use it to substitute pasta especially due to its low carbohydrate levels, long strands and taste which often resemble pasta. The squash is perfect for tomato and olive oil based sauces due to its mild and sweet flavor. You can easily rake the flesh out after cooking by using a fork. The good thing is that it is always available throughout the year and its peak season is from October to March.

What are some of the benefits of eating spaghetti squash?


Spaghetti squash is a good source of potassium that helps to lower your blood pressure; it does this by maintaining proper function of the muscle and the nerve. It also helps to metabolize carbohydrates. Potassium also works as an electrolyte; this means it can help to regulate the fluid balance, pH or the acidity of your blood.


Fiber helps to decrease the risk of getting heart diseases, diabetes and certain cancers. This is because the consumption of fiber lowers cholesterol. Fiber can also help you to reduce weight because it will make you to feel full for a long period.


Manganese is one of the key components of antioxidant enzymes. It ensures the bones and the tissues are healthy while helping the nerve to function. Manganese helps to produce sex and tissue hormones while also playing a part in blood sugar regulation, calcium absorption and metabolism.

Vitamins and minerals

B-vitamins such as riboflavin, niacin, and thiamine which helps to metabolize fat, protein and carbohydrates and also promote optimal cellular function. Vitamin B-6 in particular takes part in more than 90 enzyme reactions in the body.

C – Vitamin which is an antioxidant helps to boost your immunity and make collagen. Vitamin C is also crucial in helping your body grow and repair its body proteins.

It also contains some essential minerals such as iron, zinc, calcium and phosphorus.

Lutein and Zeaxanthin, the other antioxidants present in spaghetti squash, help to protect the eyes from diseases that are age-related.

It contains folate that helps to form and develop new cells. Folate is also ideal for pregnant women as it can help to prevent defects during birth. It also helps to filter homocysteine out of your blood hence promoting cardiovascular health.

Omega-3 and Omega-6 fats

The Spaghetti Squash also contains the omega-3 and omega-6 fat contents. The omega-3 fat is known to prevent inflammation which may lead to heart diseases and certain types of cancer while omega-6 fat is known to help the brain function better.

Spaghetti Squash also contains strong antimicrobial properties.

A cup of cooked spaghetti squash has around 2 grams of fiber, 10 grams of carbohydrates and 40 calories.

Suitable for most diets

It is also suitable for various kinds of special diet such as low carb, low sodium, dairy free, vegan, wheat free and low fat.

It is also low in calories, low in salt and very nutritious. About 92 percent of the weight of spaghetti squash is water which explains the reason why it has very low calories. This quality makes it one of the best choices if you want to lose weight or when you are in a weight-management plan.

How is spaghetti squash prepared?

Now that you know about spaghetti squash and its benefits to your body, let’s find out how you can prepare it. Note that to get that crunchy and stringy flesh of spaghetti squash, you must steam or bake it. All you have to do is cut the spaghetti squash in half lengthwise, remove its seeds and bake it till it becomes tender at 350 degrees Fahrenheit for about an hour. Use a sharp knife’s tip to pierce the flesh and check if it’s ready. Separate the spaghetti squash into strands by scraping the flesh with a fork. You can serve your squash using your favorite sauce or even drizzle olive oil over the top.

Facts about spaghetti squash

  • Spaghetti squash has unique antioxidants that you can rarely find in pasta.
  • It has about 20 calories while pasta contains over 100 calories.
  • Spaghetti has low amounts of fiber, fat and salt same as in pasta.
  • It originated in North and Central America though it is currently popular all over the world.
  • The deeper its color, the more antioxidants the spaghetti squash will provide.

Questions and answers on Spaghetti Squash

Despite all the above information, you may still have some burning questions. Find out the answers to most frequently asked questions about spaghetti squash.

Can the seeds of spaghetti squash be eaten?

Yes, they can. The seeds are rich in magnesium and protein. You only have to scrape them out and roast them

How can I pick spaghetti squash?

Most important is to look out for a spaghetti squash that has no soft spots. Its weight is also important, go for one that is heavy in size.

How can I store spaghetti squash?

Store your spaghetti squash in a place that is cool and dry. The skin should always be washed before it is cut. After cooking, keep the spaghetti squash in an airtight container inside a refrigerator to ensure the freshness is maintained for the days to come.

Is spaghetti squash good for diet?

Yes, it is. This is because it helps to cut calories especially if you are a fan of pasta.

In summary, Spaghetti squash nutrition is a better choice than the pasta you take regularly. All you have to do is to incorporate it into your diet and enjoy its benefits.


Leave a Reply

Your email address will not be published. Required fields are marked *