Spaghetti squashes range in weight from 4 to 8 lbs. and are in season in the fall and early winter. The squash gets its name from its flesh, which forms strands that look like spaghetti or noodles when cooked. The nutrition information detailed by the U.S. Department of Agriculture suggests it makes a healthy addition to any diet.
Macronutrients
One cup of cooked spaghetti squash contains 42 calories. It offers 1 g of protein, .4 g of fat and 10 g of carbohydrates. Some of the carbohydrates come from of 2.2 g of fiber and 3.92 g of naturally occurring sugar.
Vitamins
A cup of cooked spaghetti squash contains 10 different vitamins. It provides 9 percent of the recommended dietary allowance for vitamin C, 8 percent for vitamin B6, 6 percent for niacin and 3 percent for vitamin A. It also provides small amounts of thiamin, riboflavin, pantothenic acid, folate, vitamin K and vitamin E.
Minerals
Spaghetti squash provides .169 mg of manganese, or 8 percent of the RDA. It also contains 33 mg of calcium, .53 mg of iron, .31 mg of zinc, .5 mcg of selenium, 22 mg of phosphorus, 181 mg of potassium and 17 mg of magnesium. Even if you add no salt, spaghetti squash provides 28 mg of naturally occurring sodium.
Serving
The USDA recommends consuming a minimum of 2 ½ cups of vegetables per day. The Food Guide Pyramid encourages you to choose orange and green varieties to maximize nutrition. One cup of spaghetti squash counts toward these recommendations.
Uses
Spaghetti squash is a low calorie substitute for wheat-based spaghetti, which contains about 200 calories per cup. Top it with marinara sauce, toss with olive oil and fresh herbs, or simply sprinkle with black pepper and parmesan cheese. Prepare spaghetti squash by cutting a whole squash in half, spooning out the seeds and baking on a shallow pan in about an inch of water in a 350 degree F oven for 30 minutes or until soft. You may also microwave spaghetti squash. Pierce a whole squash several times and microwave on high for 10 to 20 minutes, until soft. Let cool before cutting in half, removing the seeds and pulling out the edible strands.
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