Spaghetti squash

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Spaghetti squash, raw
Nutritional value per 100 g (3.5 oz)
Energy 130 kJ (31 kcal)
Carbohydrates 6.91 g
- Sugars 2.76 g
- Dietary fiber 1.5 g
Fat 0.57 g
Protein 0.64 g
Vitamin A equiv. 6 μg (1%)
- beta-carotene 64 μg (1%)
Thiamine (vit. B1) 0.037 mg (3%)
Riboflavin (vit. B2) 0.018 mg (2%)
Niacin (vit. B3) 0.95 mg (6%)
Pantothenic acid (B5) 0.36 mg (7%)
Vitamin B6 0.101 mg (8%)
Folate (vit. B9) 12 μg (3%)
Vitamin C 2.1 mg (3%)
Vitamin E 0.13 mg (1%)
Calcium 23 mg (2%)
Iron 0.31 mg (2%)
Magnesium 12 mg (3%)
Manganese 0.125 mg (6%)
Phosphorus 12 mg (2%)
Potassium 108 mg (2%)
Zinc 0.19 mg (2%)
Link to USDA Database entry
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database

The spaghetti squash (Cucurbita pepo var. fastigata) (also called vegetable spaghetti, noodle squash, vegetable marrow, spaghetti marrow, and squaghetti) is an oblong seed-bearing variety of winter squash. The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content. Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squash; when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti.


Spaghetti squash can be baked, boiled, steamed, and/or microwaved.[1] It can be served with or without sauce, as a substitute for pasta. The seeds can be roasted, similar to pumpkin seeds.[1]


Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.[2]


Spaghetti squash are relatively easy to grow, thriving in gardens or in containers.[3]

The plants are monoecious, with male and female flowers on the same plant.[4] Male flowers have long, thin stems that extend upwards from the vine. Female flowers are shorter, with a small round growth underneath the petals. This round growth turns into the squash if the flower is successfully pollinated.

Spaghetti squash plants may cross-pollinate with zucchini plants.