What are the Nutritional Facts about Spaghetti?
December 31, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Spaghetti squash is a low-calorie, low-carb vegetable rich in fiber and vitamins. Learn nutrition facts, health benefits, and healthy ways to eat it.
Introduction
Spaghetti squash is a unique winter squash that looks like pasta strands after cooking. It is becoming popular in India among people who want healthy, low-carb, and weight-friendly foods. Spaghetti squash is light, easy to digest, and packed with vitamins and minerals. It is a good alternative to regular pasta and refined foods.
Spaghetti Squash Nutritional Facts (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 31 kcal |
| Carbohydrates | 7.0 g |
| Protein | 0.6 g |
| Fat | 0.3 g |
| Dietary Fibre | 1.5 g |
| Natural Sugars | 2.8 g |
| Vitamin A | 45 µg |
| Vitamin C | 2.1 mg |
| Potassium | 108 mg |
| Magnesium | 12 mg |
| Calcium | 23 mg |
| Iron | 0.3 mg |
Vitamins and Minerals in Spaghetti Squash
Spaghetti squash provides many important nutrients:
- Vitamin A – Supports eye health and immunity
- Vitamin C – Helps boost immunity and skin health
- Vitamin B6 – Supports metabolism and brain health
- Potassium – Helps control blood pressure
- Magnesium – Supports muscles and nerves
Health Benefits of Spaghetti Squash
1. Supports Weight Loss
Very low in calories and carbs, making it ideal for dieting.
2. Good for Digestion
Dietary fibre helps improve gut health and prevent constipation.
3. Diabetes-Friendly
Low glycaemic load helps manage blood sugar levels.
4. Supports Heart Health
Potassium helps maintain healthy blood pressure.
5. Improves Immunity
Vitamins and antioxidants protect against infections.
6. Low-Carb Pasta Alternative
Helps reduce intake of refined flour and excess calories.
Is Spaghetti Squash Good for Diabetes?
Yes, spaghetti squash is excellent for diabetics.
- Low in carbohydrates
- Contains fibre that slows sugar absorption
- Best eaten boiled, baked, or steamed
Spaghetti Squash vs Regular Pasta
| Feature | Spaghetti Squash | Regular Pasta |
|---|---|---|
| Calories | Very Low | High |
| Carbohydrates | Low | Very High |
| Fibre | Moderate | Low |
| Gluten | Gluten-free | Contains gluten |
| Blood Sugar Impact | Low | High |
Healthy Ways to Eat Spaghetti Squash
- Toss with vegetables and olive oil
- Use instead of noodles or pasta
- Add to soups and stews
- Mix with paneer or tofu
- Use in light Indian-style sabzi
Who Should Be Careful?
- People with sensitive digestion should eat cooked squash
- Avoid heavy creamy sauces to keep it healthy
Conclusion
Spaghetti squash is a healthy, low-calorie, and low-carb vegetable that fits well into Indian and modern diets. It supports weight loss, digestion, heart health, and blood sugar control. Replacing refined pasta with spaghetti squash is a smart step towards better health.