Spaghetti squash is a winter variety of the squash family that is high in fiber, potassium and folic acid. It gets its name from its noodle-like texture and appearance that the vegetable has when cooked. Top with your favorite pasta sauce as a low-calorie and nutrient-dense alternative to traditional noodles.
Protein
Every cell in your body contains protein, which makes this nutrient an important part of your daily diet. Protein helps supply your body with energy and can also help you maintain a healthy weight. Not all protein foods are the same nutritionally, however. Meat is higher in saturated fat than plant sources of protein and replacing one or two servings of meat from your weekly diet with spaghetti squash is a healthy way to get plenty of protein without all the fat. A 5-cup portion of cooked spaghetti squash contains 5.1 g of protein.
Fiber
Fiber helps you digest your food efficiently, which helps decrease your odds of becoming constipated. Filling up on fiber may also help cut your risk of chronic medical conditions like heart disease and type-2 diabetes. Squash, including spaghetti squash, is a nutritious source of fiber that can help you get the 30 g to 35 g you need each day. Five cups of spaghetti squash contains 11 g of fiber.
Vitamins
Spaghetti squash provides you with key nutrients that each serve an important purpose in your body. A 5-cup serving of spaghetti squash contains 6.25 mg of niacin. Niacin is a B vitamin that supports the healthy function of your digestive system, skin and nerves. You need between 14 mg and 16 mg of niacin per day, which makes spaghetti squash a notable source. The same amount of spaghetti squash also supplies you with 27 mg of vitamin C and 850 IU of vitamin A. You will also get small amounts of riboflavin, thiamin and folate by eating 5 cups of spaghetti squash.
Minerals
The highest amount of mineral present in 5 cups of spaghetti squash is potassium, a nutrient that supports muscular, skeletal and heart health. You get 905 mg of potassium from a 5-cup serving. The same amount of spaghetti squash also contains 165 mg of calcium, 2.65 mg of iron and small amounts of magnesium, phosphorus and zinc.
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