Calories in Spaghetti squash, cooked
Generic food Cooked Fruits
Spaghetti squash, cooked contains 49 kcal per 100 g. A typical serving of 1 cup (155 g) provides about 76 kcal.
Roughly 48% of its calories come from fat, with 47% from carbohydrates and 5% from protein (estimated with general energy factors).
That is less energy than the typical item in other red and orange vegetables on FoodFactly, where the median is 91 kcal per 100 g across 19 foods.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 49 kcal | |
| Total fat C | 2.8 g | 4% |
| Saturated fat C | 0.73 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 138 mg | 6% |
| Total carbohydrates C | 6.3 g | 2% |
| Dietary fiber C | 1.4 g | 5% |
| Total sugars C | 2.5 g | |
| Protein C | 0.65 g | 1% |
| Vitamin A C | 17 µg | 2% |
| Vitamin C C | 3.4 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.5 mg | 3% |
| Vitamin K C | 2.9 µg | 2% |
| Thiamin (B1) C | 0.037 mg | 3% |
| Riboflavin (B2) C | 0.021 mg | 2% |
| Niacin (B3) C | 0.78 mg | 5% |
| Vitamin B6 C | 0.11 mg | 7% |
| Folate (B9) C | 8 µg | 2% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 7.5 mg | 1% |
| Calcium C | 21 mg | 2% |
| Iron C | 0.33 mg | 2% |
| Magnesium C | 11 mg | 3% |
| Phosphorus C | 14 mg | 1% |
| Potassium C | 114 mg | 2% |
| Zinc C | 0.19 mg | 2% |
| Copper C | 0.034 mg | 4% |
| Selenium C | 0.3 µg | 0.5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 5%
- Carbohydrates 47%
- Fat 48%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.65 gin the lowest quarter of other red and orange vegetables (median 1.6 g)
- Fiber1.4 gin the lowest quarter of other red and orange vegetables (median 2.7 g)
- Sugars2.5 gin the lowest quarter of other red and orange vegetables (median 5 g)
- Fat2.8 gbelow the median for other red and orange vegetables (median 2.8 g)
- Saturated fat0.73 gbelow the median for other red and orange vegetables (median 0.81 g)
- Sodium138 mgbelow the median for other red and orange vegetables (median 154 mg)
- Protein per 100 kcal1.3 gprotein density, useful for comparing foods with different calorie levels
- Water89.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.93 g |
|---|---|
| Polyunsaturated fat C | 0.85 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.7 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.021 g |
| SFA 14:0 C | 0.065 g |
| SFA 16:0 C | 0.42 g |
| SFA 18:0 C | 0.14 g |
| MUFA 18:1 C | 0.89 g |
| PUFA 18:3 C | 0.16 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 62 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 15 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 89.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 8 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pumpkin, cooked Cooked | 52 | 1.1 g | 6.8 g | 2.8 g |
| Peppers, red, cooked Cooked | 55 | 0.92 g | 6.7 g | 2.8 g |
| Winter squash, cooked, fat added Cooked | 59 | 0.87 g | 8.6 g | 2.9 g |
| Pumpkin, canned, cooked Cooked | 56 | 1.1 g | 7.9 g | 2.8 g |
| Winter squash, cooked, no added fat Cooked | 37 | 0.89 g | 8.8 g | 0.35 g |
| Apples, frozen, unsweetened, heated Cooked | 47 | 0.29 g | 12 g | 0.33 g |
| Guava sauce, cooked Cooked | 36 | 0.32 g | 9.5 g | 0.14 g |
| Sweet potato, baked, NS as to fat Cooked | 115 | 1.6 g | 17.1 g | 4.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked spaghetti squash?
100 g of cooked spaghetti squash has 49 kcal. 1 cup (155 g): about 76 kcal.
How much protein is in cooked spaghetti squash?
Cooked spaghetti squash contains 0.65 g of protein per 100 g (1% of the 50 g Daily Value), or 1 g in 1 cup (155 g). About 5% of its calories come from protein. Compared with other other red and orange vegetables, that is in the lowest quarter (median 1.6 g).
How many carbs are in cooked spaghetti squash?
Cooked spaghetti squash has 6.3 g of total carbohydrates per 100 g, including 1.4 g of fiber and 2.5 g of sugars.
How much fat is in cooked spaghetti squash?
Cooked spaghetti squash contains 2.8 g of fat per 100 g, of which 0.73 g is saturated (4% of the Daily Value).
How much sodium is in cooked spaghetti squash?
100 g contains 138 mg of sodium, 6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710001. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.