Food · Vegetables and Vegetable Products
Spaghetti squash nutrition facts
A typical portion of spaghetti squash (1 cup; 155 g, cooked) has 80 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it.
Nutrition Facts
* The % 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Spaghetti squash, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.7g
- more than 12% of 8,218 USDA reference foods
- Calories per 100 g
- 49
- more than 14% of reference foods
- Sodium per 100 g
- 138mg
- more than 62% of reference foods
1 cup weighs 155 g in USDA's record for Spaghetti squash, cooked (FDC 2710001).
Where the calories come from: 47% carbohydrate, 48% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B60.2 mg in 1 cup (155 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2710001), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of spaghetti squash USDA describes
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Spaghetti squash, cooked | 49 | 0.7 g | 2.8 g | 138 mg |
| Squash, spaghetti, peeled, seeded, raw | 0.8 g | n/a | 0 mg |
Every nutrient in this record (65)
The portion is 1 cup (155 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.01 g | 0.65 g | 2% |
| Total lipid (fat) | 4.34 g | 2.80 g | 6% |
| Carbohydrate, by difference | 9.70 g | 6.26 g | 4% |
| Energy | 76.0 kcal | 49.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 139 g | 89.7 g | |
| Total Sugars | 3.80 g | 2.45 g | |
| Fiber, total dietary | 2.17 g | 1.40 g | 8% |
| Cholesterol | 3.10 mg | 2.00 mg | 1% |
| Fatty acids, total saturated | 1.13 g | 0.73 g | 6% |
| Fatty acids, total monounsaturated | 1.43 g | 0.93 g | |
| Fatty acids, total polyunsaturated | 1.32 g | 0.85 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 32.5 mg | 21.0 mg | 3% |
| Iron, Fe | 0.51 mg | 0.33 mg | 3% |
| Magnesium, Mg | 17.1 mg | 11.0 mg | 4% |
| Phosphorus, P | 21.7 mg | 14.0 mg | 2% |
| Potassium, K | 177 mg | 114 mg | 4% |
| Sodium, Na | 214 mg | 138 mg | 9% |
| Zinc, Zn | 0.29 mg | 0.19 mg | 3% |
| Copper, Cu | 0.053 mg | 0.034 mg | 6% |
| Selenium, Se | 0.47 µg | 0.30 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 17.1 µg | 11.0 µg | |
| Vitamin A, RAE | 26.4 µg | 17.0 µg | 3% |
| Carotene, beta | 96.1 µg | 62.0 µg | |
| Carotene, alpha | 23.3 µg | 15.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.78 mg | 0.50 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 5.27 mg | 3.40 mg | 6% |
| Thiamin | 0.057 mg | 0.037 mg | 5% |
| Riboflavin | 0.033 mg | 0.021 mg | 3% |
| Niacin | 1.22 mg | 0.78 mg | 8% |
| Vitamin B-6 | 0.17 mg | 0.11 mg | 10% |
| Folate, total | 12.4 µg | 8.00 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.6 mg | 7.50 mg | 2% |
| Vitamin K (phylloquinone) | 4.50 µg | 2.90 µg | 4% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 12.4 µg | 8.00 µg | |
| Folate, DFE | 12.4 µg | 8.00 µg | 3% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.028 g | 0.018 g | |
| SFA 6:0 | 0.020 g | 0.013 g | |
| SFA 8:0 | 0.011 g | 0.0070 g | |
| SFA 10:0 | 0.026 g | 0.017 g | |
| SFA 12:0 | 0.033 g | 0.021 g | |
| SFA 14:0 | 0.10 g | 0.065 g | |
| SFA 16:0 | 0.64 g | 0.41 g | |
| SFA 18:0 | 0.22 g | 0.14 g | |
| MUFA 18:1 | 1.37 g | 0.89 g | |
| PUFA 18:2 | 1.08 g | 0.69 g | |
| PUFA 18:3 | 0.24 g | 0.16 g | |
| PUFA 20:4 | 0.0015 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.023 g | 0.015 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.019 g | 0.012 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2710001: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in spaghetti squash?
80 in 1 cup (155 g) of cooked.
How much protein is in spaghetti squash?
1g in 1 cup; 0.7 g per 100 g.
How much sodium is in spaghetti squash?
210mg in 1 cup; 138 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov