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Does Spaghetti Squash Have Fat or Calories?

author image Ramona French
Ramona French owned a massage school and taught massage for 28 years. In that time she wrote textbooks on Swedish, acupressure, deep tissue and lymph drainage massage. She is the author of "Introduction to Lymph Drainage Massage" and "Milady's Guide to Lymph Drainage Massage." Her book, "The Complete Guide to Lymph Drainage Massage," published by Milady, was released in October 2011.
Does Spaghetti Squash Have Fat or Calories?
A bowl of spaghetti squash in front of a halved squash. Photo Credit AmalliaEka/iStock/Getty Images

Spaghetti squash is a winter squash with a unique characteristic. When you bake or steam it and scrape it with a fork, it separates in long strands like pasta. It has a mild flavor you can enjoy with seasonings and sauces.


According to the USDA Nutrient Data Laboratory, 1 cup of cooked spaghetti squash contains 42 calories, 33 mg calcium, 17 mg magnesium, 22 mg phosphorus, 117 mg potassium, 18 mg sodium, 3.5 mg vitamin C and 7.5 mg choline. It has an insignificant amount of fat and 7 g of carbohydrates.


Spaghetti squash originated in Mexico and Central American, but it now is popular all around the world. It tastes as good with a curry sauce as it does with marinara sauce. It comes in a variety of colors from pale yellow to orange. The deeper the color, the more antioxidants it provides.

How to Cook Spaghetti Squash

The easiest way to cook spaghetti squash is to cut it in half, scrape out the seeds, brush the cut surface with a little oil, and roast it at 350 degrees Fahrenheit for 45 minutes to an hour, depending on the size. It is done when you can easily pierce the flesh with the tip of a sharp knife. Let it cool a little, and then use a fork to scrape out the strands of squash.

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