Spaghetti Squash Nutrition

Squashes are plants that belong to the genus Cucurbita and family Cucurbitaceae. There are different varieties of squashes like, pumpkin, acorn, butternut squash, spaghetti squash, etc. Squashes are also categorized as winter squash and summer squash, based on the time of harvesting. While summer squash are harvested when the rind is tender and edible, winter squash are fully mature vegetables with hard rinds and seeds. Summer squash is high in water content but not as nutrient dense as the winter ones. Winter squash are richly colored vegetables with high nutritional value. Let us take a look at some spaghetti squash nutritional benefits.

Spaghetti squash is also known as vegetable spaghetti, noodle squash, spaghetti marrow, squaghetti, gold string melon, fish fin melon, etc. As the name suggests, the flesh of cooked spaghetti squash resembles spaghetti strands. The color of spaghetti squash can range between cream, yellow or orange, with some varieties having a green and white rind. There are large seeds in the center and the flesh is almost dark yellow to orange (green rind spaghetti squash have white flesh). Apart from its interesting looks and great taste, this vegetable is also rich in vitamins and minerals. Let us take a look at some of the spaghetti squash nutrition facts.

Spaghetti Squash Nutritional Value

As mentioned above, summer squash varieties are rich in color and are also dense in nutrients. One cup of cooked spaghetti squash, which amounts to around 150 grams has 40 calories, 2 grams dietary fiber, 10 grams carbohydrates, 4 grams sugar, 1 gram protein, very low-fat content and no cholesterol. The following table will give you more spaghetti squash nutritional information for a cup of cooked spaghetti squash, which amounts to 150 grams.

Nutrient	Value
Vitamin A	170 IU
Vitamin B1	0.1 mg
Vitamin B3	1.3 mg
Vitamin B5	0.6 mg
Vitamin B6	0.2 mg
Vitamin C	5.4 mg
Vitamin E	0.3 mg
Vitamin K	1.2 mcg
Folate	12.4 mcg
Potassium	180 mg
Choline	11.6 mg
Calcium	32.6 mg
Sodium	28 mg
Phosphorus	21.7 mg
Magnesium	17 mg
Iron	0.5 mg
Zinc	0.3 mg
Manganese	0.2 mg

Health Benefits of Spaghetti Squash

Apart from these nutrients, spaghetti squash contains omega-3 essential fatty acids and omega-6 fatty acids. While the former is good for preventing heart disease, cancer and inflammation caused by arthritis, the latter promotes brain function. It contains various vitamins and minerals, which are required for proper functioning of the body. Recent studies suggest that spaghetti squash is good for prostate health and it can also be used for treating benign prostate enlargement. Spaghetti squash is very rich in beta carotene, which can prevent atherosclerosis and is also beneficial for people with insulin resistance. While potassium helps to lower blood pressure, folate is good for preventing damage to blood vessel walls. Folate is also beneficial for pregnant women as it can prevent some types of birth defects in the baby. Spaghetti squash is a good source of vitamin A and vitamin C that are antioxidants, which can prevent cell damage. The B vitamins in spaghetti promote proper cellular function.

Now, you have a fair idea about spaghetti squash nutrition. All you have to do is to cook your favorite spaghetti squash recipe. Cooking spaghetti squash is very easy, as you can boil it, bake it or roast it. Whatever may be the recipe, spaghetti squash can be very tasty and at the same time provide you with nutrients and health benefits.