Buy spaghetti squash for a naturally gluten-free substitute for pasta or to serve as a vegetable side dish. Spaghetti squash contains only 37 calories per 4 oz. serving. It has no fat or cholesterol and is a source of potassium, manganese, fiber, niacin, and vitamins C and B-6. Selecting fresh spaghetti squash ensures the best quality in flavor. The squash should store for several months without spoiling when you select a fresh specimen.
Look for average sized squashes about 8 to 9 inches long and 4 to 5 inches in diameter. Smaller squashes may lack in flavor, while larger squashes may have developed too many fibers, making the squash tough.
Hold the squash in your hand to make sure it feels hard and has no soft spots.
Look for squashes with an even, pale yellow color. Squashes with any spots of green are immature.