Calories in Spaghetti Squash: Per 100 g, Per Serving & Nutrition Facts
27 kcal (113 kJ) per 100 g · P/F/C 0.7/0.3/6.5 g
Serving (155 g) — 42 kcal (175 kJ) · Nutri-Score A
Figures are for: Spaghetti squash, cooked
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is spaghetti squash healthy?
Yes. On its nutrient profile, spaghetti squash is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 27 kcal per 100 g, so a 155 g serving is 42 kcal.
- Counts toward your fruit and vegetables: a 155 g serving is 39% of the 400 g a day the WHO advises.
A typical serving is 155 g: 42 kcal, 1.1 g protein, 0.5 g fat and 10 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Cooked spaghetti squash separates into long, noodle-like strands — about 27 calories per 100 g, a fraction of pasta.
How many calories in spaghetti squash: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 155 g |
|---|---|---|
| Calories | 27 kcal | 42 kcal |
| Energy (kilojoules) | 113 kJ | 175 kJ |
| Protein | 0.7 g | 1.1 g |
| Fat | 0.3 g | 0.5 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 6.5 g | 10 g |
| incl. sugars | 2.5 g | 3.9 g |
| incl. fiber | 1.4 g | 2.2 g |
| Salt | 0.1 g | 0.1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 169299, “Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 11%fat 10%carbs 79%
Vitamins and minerals in spaghetti squash
No single vitamin or mineral reaches 10% of the Daily Value per 100 g; the value of this food is elsewhere (see the nutrition table above).
| Nutrient | Per 100 g | Serving: 155 g | % DV |
|---|---|---|---|
| Vitamin C | 3.5 mg | 5.4 mg | 6% |
| Thiamin (B1) | 0.04 mg | 0.06 mg | 5% |
| Niacin (B3) | 0.81 mg | 1.3 mg | 8% |
| Vitamin B6 | 0.1 mg | 0.15 mg | 9% |
| Folate (B9) | 8 mcg | 12 mcg | 3% |
| Potassium | 117 mg | 181 mg | 4% |
| Magnesium | 11 mg | 17 mg | 4% |
| Copper | 0.04 mg | 0.05 mg | 6% |
| Manganese | 0.11 mg | 0.17 mg | 7% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt” (FDC ID 169299, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Spaghetti Squash calories by weight, 50–300 g
150 g of spaghetti squash has 41 calories and 200 g has 54. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 14 | 0.4 / 0.2 / 3.3 | 0.7 |
| 100 g | 27 | 0.7 / 0.3 / 6.5 | 1.4 |
| 150 g | 41 | 1 / 0.5 / 9.8 | 2.1 |
| 155 g — typical serving | 42 | 1.1 / 0.5 / 10 | 2.2 |
| 200 g | 54 | 1.4 / 0.6 / 13 | 2.8 |
| 250 g | 68 | 1.8 / 0.8 / 16 | 3.5 |
| 300 g | 81 | 2.1 / 0.9 / 20 | 4.2 |
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Spaghetti Squash: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Spaghetti squash, cooked | 27 | 0.7 / 0.3 / 6.5 |
| Baked pumpkin | 32 | 1 / 0.1 / 7.5 |
| Butternut squash, raw | 45 | 1 / 0.1 / 12 |
Spaghetti Squash: more nutrition highlights
It has 2.2 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
Spaghetti Squash: swaps and alternatives
No need to swap: spaghetti squash already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.5 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 155 g, a typical serving of spaghetti squash.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Spaghetti Squash | A | 42 | 1.1 | 2.2 |
| Bell Pepper | A | 42 | 2 | 2.9 |
| Cauliflower | A | 39 | 2.8 | 3.6 |
| Arugula | A | 39 | 4 | 2.5 |
Spaghetti Squash vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tomatoes | 20 | 1.1 / 0.2 / 4.9 |
| Mushrooms | 22 | 3.1 / 0.3 / 3.3 |
| Asparagus | 22 | 2.4 / 0.2 / 4 |
| Spinach | 23 | 2.9 / 0.4 / 3.6 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Carrots | 35 | 1.3 / 0.1 / 9.3 |
FAQ
How many calories are in 100 g of spaghetti squash?
100 g of spaghetti squash has 27 calories, with 0.7 g protein, 0.3 g fat and 6.5 g carbohydrates (1.4 g fiber).
How many calories are in a serving of spaghetti squash?
A 155 g serving has 42 calories: 1.1 g protein, 0.5 g fat and 10 g carbs.
What are the macros of spaghetti squash?
Per 100 g: 0.7 g protein, 6.5 g carbs and 0.3 g fat. By calories that's about 11% protein, 79% carbs and 10% fat.
How much fiber is in spaghetti squash?
100 g of spaghetti squash has 1.4 g of fiber; a 155 g serving has 2.2 g — 9% of the 25 g a day the WHO recommends.
How do the calories in spaghetti squash change with the type and cooking method?
Per 100 g it ranges from 27 kcal (spaghetti squash, cooked) to 45 kcal (butternut squash, raw).