Spaghetti squash is an oblong, mildly flavored yellow winter squash whose flesh separates into spaghetti-like strands when you cook it and run a fork through it. With its low-calorie and carbohydrate counts, spaghetti squash makes a good substitute for pasta if you are watching your weight or carbohydrate intake.
Nutrition Value
According to the U.S. Department of Agriculture (USDA) nutrient database, 1 cup of cooked spaghetti squash provides 42 calories, 0.4 gram of fat, 1 g of protein, 10 g of carbohydrate (4 g as sugar) and 2.2 g of fiber.
Vitamins and Minerals
Spaghetti squash has a high water content and is not as dense in vitamins and minerals as other winter squash, such as acorn or butternut, but does provide 3 percent of the Daily Value for calcium, 5 percent of the DV for Vitamin A, 9 percent of the DV for Vitamin C and 8 percent of the DV for dietary fiber.
Carotenoids
Spaghetti squash supplies modest amounts of carotenoids, plant substances that the body turns into Vitamin A and that may help protect against some diseases.
Pasta Comparison
One cup of cooked enriched spaghetti yields 221 calories, 1.3 g of fat, 43 g of carbohydrate and 2.5 g of fiber. Pasta does provide more B vitamins. If you have diabetes or are watching your weight and carbohydrates, you can save 179 calories and 33 g of carbohydrate by eating a cup of spaghetti squash instead of a cup of pasta.
Preparation
Like all winter squash, spaghetti squash can be cut in half or into chunks and baked, boiled or microwaved. Run a fork through the cooked squash flesh to separate it into strands. To use it as a spaghetti substitute, top the squash with marinara sauce and a sprinkling of Parmesan. You can also saute the cooked squash with a little olive oil and garlic. Like other winter squash, spaghetti squash also tastes good with sweet accompaniments, such as brown sugar.
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