Spaghetti squash is not pasta at all. It is a large, gourd-like vegetable. Its flesh separates into long, slender strands with a consistency very similar to that of ordinary spaghetti. Its flavor is fairly neutral, allowing it to be paired with most popular pasta sauces and toppings, and it is low in calories, fat and carbohydrates. For that reason, many people who are trying to lose weight use spaghetti squash as a pasta substitute.
Calories, Fat, Cholesterol and Sodium
One cup of cooked plain spaghetti squash has 41.9 calories, with only 0.4 g of total fat, 0.1 g of saturated fat and no dietary cholesterol. It has 27.9 mg of sodium, which would account for about a fifth of the Mayo Clinic's daily recommended intake of 1,500 mg. Long-time consumption of salt can raise your risk of developing high blood pressure. Too much salt can also put you at risk of heart attack and stroke if you already have high blood pressure. If salt is a concern for you, pay attention to the salt in any sauce you add to the spaghetti squash.
Protein and Carbohydrates
The cup of spaghetti squash has 1 g of protein, with 10 g of total carbohydrates and 2.2 g of dietary fiber. This high ratio of fiber to carbohydrates means that spaghetti squash can be a beneficial dietary component for those who are fiber deficient. You need fiber for bowel regularity. The Harvard School of Public Health recommends consuming at least 20 g of dietary fiber per day.
Vitamin C
Each cup of spaghetti squash has 5.4 mg of vitamin C, an anti-oxidant. Anti-oxidants help to prevent damage caused by free radicals. They also help to build the collagen in your skin, ligaments and scar tissue. Men need 90 mg of vitamin C per day, while women need 75 mg, according to the University of Maryland Medical Center.
Vitamin A
A cup of spaghetti squash also has 170.5 IU of vitamin A. Vitamin A helps to maintain sharp eyesight as you age, particularly in low-light conditions. It also contributes to the health of your teeth, bones and skin. Men need 3,000 IU of vitamin A per day, according to the Linus Pauling Institute at Oregon State University. Women need 2,333 IU per day.
References
- CalorieLab: Squash, Winter, Spaghettti, Cooked, Boiled, Drained, or Baked, Without Salt
- MayoClinic.org; Pass on the Salt: Most Americans Would Benefit from Lower Sodium Intake; September 2009
- Harvard School of Public Health; Fiber: Start Roughing It!
- University of Maryland Medical Center; Vitamin C - All Information; December 2009
- Linus Pauling Institute; Macronutrient Information Center: Vitamin A; Victoria J. Drake, Ph.D.; November 2007
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