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Spaghetti squash is a winter squash whose cooked flesh pulls apart into long, thin strands that look a lot like noodles. It is mild, slightly sweet and very watery, which is why its numbers are so low: according to USDA data, one cup of cooked spaghetti squash has about 42 calories and 10 grams of carbohydrate. This guide covers spaghetti squash calories and nutrition, how a cup compares with a cup of cooked pasta on paper, how to cook it, and a few cautions.
Peptide Labs does not sell spaghetti squash or squash products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of cooked spaghetti squash has about 42 calories, 10.0 g of carbohydrate and 2.2 g of fiber in USDA data.
- It is about 92% water and contributes small amounts of vitamins and minerals, mostly under 10% of the Daily Value per cup.
- A cup of enriched cooked pasta has more calories, carbohydrate and protein, plus added B vitamins and iron from enrichment.
- Unlike butternut squash, spaghetti squash is low in vitamin A.
- Discard any squash that tastes strongly bitter; bitter gourd-family vegetables have caused rare food poisoning.
What is spaghetti squash?
Spaghetti squash is a variety of Cucurbita pepo, according to recent food chemistry research, and part of the gourd family. It is oval and pale yellow when ripe, with a hard rind that lets it keep for weeks at cool room temperature. Raw, the flesh is firm and pale; once cooked, the strands separate with a fork. The flavor is gentle, so it takes on sauces, herbs and cheese readily.
Like other winter squash, it is classed as a red and orange vegetable in the Dietary Guidelines for Americans rather than a starchy one; our guide to starchy and non-starchy vegetables explains the subgroups. In practice, its carbohydrate content is low even among winter squashes.
Spaghetti squash nutrition and calories
The table uses USDA FoodData Central SR Legacy entries for raw cubes and for cooked squash without salt, which USDA lists as boiled, drained or baked. Percentages are of the FDA Daily Value.
| Nutrient | Raw, 1 cup cubes, 101 g (FDC 169298) | Cooked, 1 cup, 155 g (FDC 169299) |
|---|---|---|
| Calories | 31 | 42 |
| Carbohydrate | 7.0 g (3%) | 10.0 g (4%) |
| Fiber | 1.5 g (5%) | 2.2 g (8%) |
| Total sugars | 2.8 g | 3.9 g |
| Protein | 0.6 g (1%) | 1.0 g (2%) |
| Vitamin C | 2.1 mg (2%) | 5.4 mg (6%) |
| Vitamin B6 | 0.10 mg (6%) | 0.15 mg (9%) |
| Niacin | 1.0 mg (6%) | 1.3 mg (8%) |
| Manganese | 0.13 mg (6%) | 0.17 mg (7%) |
| Potassium | 109 mg (2%) | 181 mg (4%) |
| Vitamin A | 6 mcg RAE (1%) | 9 mcg RAE (1%) |
| Sodium | 17 mg (1%) | 28 mg (1%) |
The main story in the USDA data is water: cooked spaghetti squash is about 92 grams of water per 100 grams, which is why a full cup carries so few spaghetti squash calories. The flip side is that it supplies modest amounts of most nutrients, with no nutrient reaching 10% of the Daily Value per cup. It is not the orange, carotenoid-rich kind of squash; for that, see our sibling guide to butternut squash, where one cup of baked cubes supplies more than a day’s Daily Value for vitamin A. Sauces and toppings can add more calories, fat and sodium than the squash itself, so read labels on jarred sauces.
Spaghetti squash vs pasta: the numbers
Many people use spaghetti squash in place of noodles. The table compares a cup of each, using USDA entries for cooked spaghetti squash and for enriched pasta cooked without salt. A cup of loose pasta weighs less than a cup of squash, so the per-100-gram line is included too.
| Per serving (USDA FDC ID) | Spaghetti squash, cooked, 1 cup 155 g (169299) | Enriched pasta, cooked, 1 cup spaghetti 124 g (169737) |
|---|---|---|
| Calories | 42 | 196 |
| Calories per 100 g | 27 | 158 |
| Carbohydrate | 10.0 g (4%) | 38.3 g (14%) |
| Fiber | 2.2 g (8%) | 2.2 g (8%) |
| Protein | 1.0 g (2%) | 7.2 g (14%) |
| Folate | 12 mcg DFE (3%) | 148 mcg DFE (37%) |
| Thiamin | 0.06 mg (5%) | 0.34 mg (28%) |
| Iron | 0.5 mg (3%) | 1.6 mg (9%) |
| Selenium | 0.5 mcg (1%) | 32.7 mcg (60%) |
| Vitamin C | 5.4 mg (6%) | 0 mg (0%) |
| Potassium | 181 mg (4%) | 55 mg (1%) |
Read the comparison both ways. Spaghetti squash has far fewer calories and less carbohydrate per cup, with the same fiber in this USDA pairing, and brings a little vitamin C and potassium that pasta lacks. Enriched pasta, on the other hand, has about seven times the protein per cup, and the USDA entry, which is for enriched pasta, shows much more folate, thiamin, iron and selenium. Neither food is a complete meal on its own, and the choice depends on what else is on the plate. Our refined carbs guide explains how whole-grain and refined pasta differ, and our low glycemic foods guide covers how meals affect blood sugar.
One more practical difference: spaghetti squash is a vegetable, not a grain, so it contains no wheat. Wheat is one of the nine major food allergens under US labeling law. People with celiac disease or a wheat allergy should still check sauces and cross-contact and follow their clinician’s guidance.
How to cook spaghetti squash
- Pick: choose a firm, evenly pale yellow squash that feels heavy, without soft spots.
- Roast halves: cut it lengthwise, scoop out the seeds, and roast cut side down until a fork slides in easily; then rake the flesh into strands.
- Longer strands: cutting the squash crosswise into rings before roasting gives longer strands, because the fibers run around the squash.
- Avoid sogginess: roasting cut side up for the last few minutes, or letting strands drain briefly, keeps them from turning watery.
- Store: refrigerate cooked strands in a covered container.
The seeds can be cleaned and roasted like pumpkin seeds; USDA groups pumpkin and squash seeds in shared entries, and our pumpkin seeds guide has those numbers. For other vegetables with few carbohydrates per cup, see our low carb foods guide, and if you eat smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how watery vegetables fit in.
Cautions: bitter squash and handling
Spaghetti squash belongs to the gourd family, whose plants can make cucurbitacins, intensely bitter compounds that deter insects and animals. A normal squash tastes mild. Rarely, a squash or zucchini turns out strongly bitter, and eating it has caused food poisoning that a 2022 case report title calls toxic squash syndrome. A 2020 case report described a woman hospitalized with vomiting, bloody diarrhea and low blood pressure after eating bitter zucchini; she recovered with intravenous fluids, and the authors stressed that bitter taste is the key warning sign. A 2024 review from a poison control center in southeastern France found gourd-family plants were the second most frequent group in 22 years of cases where people ate a poisonous plant by mistake. If a squash tastes unusually bitter, spit it out and discard the rest; for symptoms, call Poison Help at 1-800-222-1222 or seek urgent care.
Handling raw winter squash occasionally irritates the skin; a 2022 case report described contact dermatitis on a man’s hand after he handled butternut squash, and a 2024 report described hand and foot dermatitis after zucchini exposure. Roasting halves and scooping out the flesh avoids peeling altogether. Squash is not a major food allergen under US law; anyone who reacts should see an allergist, and our elimination diet guide explains why food testing should be supervised.
Frequently Asked Questions
How many calories are in spaghetti squash?
USDA lists about 42 calories in one cup of cooked spaghetti squash and about 31 in a cup of raw cubes.
Is spaghetti squash healthy?
It is a watery, low-calorie vegetable with some fiber, vitamin C and B vitamins, though each is under 10% of the Daily Value per cup. It is low in vitamin A, unlike butternut squash.
How many carbs are in spaghetti squash?
A cup of cooked spaghetti squash has about 10.0 g of carbohydrate, including 2.2 g of fiber, in USDA data.
Is spaghetti squash healthier than pasta?
They differ. Squash has fewer calories and carbohydrates per cup; enriched pasta has more protein, folate, thiamin, iron and selenium. The rest of the meal matters more.
Can you eat spaghetti squash raw?
USDA lists raw values, but the strands only form after cooking, and most recipes roast or steam it.
Why does my spaghetti squash taste bitter?
Strong bitterness can signal cucurbitacins, which have caused rare food poisoning. Do not eat it; discard the squash.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Butternut Squash: Nutrition Facts, Vitamin A and Is It Healthy?, Zucchini: Nutrition, Benefits, Calories and Bitter Squash Safety, Low Calorie Snacks: USDA Calories per Serving and 100-Calorie Portions.