Spaghetti Squash (Raw) – Nutritional Information
Spaghetti squash, a delightful and versatile vegetable, is a low-calorie option that can be used in various culinary creations. Its mild flavor and unique texture make it an excellent substitute for pasta in many dishes. Below is a detailed breakdown of the nutritional profile of raw spaghetti squash:
Nutritional Information for Raw Spaghetti Squash
| Nutrient | Amount per 100g |
|---|---|
| Energy | 31 kcal |
| Protein | 0.64 g |
| Total Fat | 0.57 g |
| Saturated Fat | 0.12 g |
| Carbohydrates | 6.91 g |
| Dietary Fiber | 1.5 g |
| Sugars | 2.76 g |
| Calcium | 23 mg |
| Iron | 0.31 mg |
| Magnesium | 12 mg |
| Phosphorus | 12 mg |
| Potassium | 108 mg |
| Sodium | 17 mg |
| Zinc | 0.19 mg |
| Copper | 0.037 mg |
| Manganese | 0.125 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 2.1 mg |
| Thiamin (B1) | 0.037 mg |
| Riboflavin (B2) | 0.018 mg |
| Niacin (B3) | 0.95 mg |
| Vitamin B6 | 0.101 mg |
| Folate | 12 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Highlights
- Low Calorie: With only 31 calories per 100 grams, spaghetti squash is an excellent option for those looking to maintain or lose weight while still enjoying hearty meals.
- Rich in Fiber: Containing 1.5 grams of dietary fiber per 100 grams, it supports healthy digestion and helps maintain a feeling of fullness.
- Good Source of Vitamin C: Spaghetti squash offers 2.1 mg of vitamin C, which helps boost immunity and promotes healthy skin.
- Potassium-Rich: Providing 108 mg of potassium, it contributes to maintaining proper heart and muscle function.
- Low in Fat: The squash is incredibly low in fat (0.57 g), making it a heart-healthy addition to your diet.
- High in Carbohydrates: With 6.91 grams of carbohydrates, it provides a natural source of energy, perfect for active individuals.
Allergen Information
Spaghetti squash is naturally allergen-free and safe for most individuals, including those with common food allergies. It is gluten-free, dairy-free, and nut-free, making it an excellent option for people with various dietary restrictions.
Dietary Preferences
- Gluten-Free: A perfect choice for those following a gluten-free diet or those with gluten sensitivity.
- Low-Carb: Although higher in carbs than some vegetables, spaghetti squash remains a relatively low-carb option compared to traditional pasta, making it suitable for those on low-carb or ketogenic diets.
- Vegan & Vegetarian: It is 100% plant-based and works well for both vegans and vegetarians.
- Paleo-Friendly: With its natural, whole-food composition, spaghetti squash fits well into paleo meal plans.
- Diabetic-Friendly: Due to its low glycemic index and moderate carbohydrate content, it can be consumed in moderation by individuals managing blood sugar levels.
Cooking Tips and Advice
Spaghetti squash is easy to prepare and can be enjoyed in a variety of dishes. To cook spaghetti squash:
- Roast: Slice the squash in half lengthwise, remove the seeds, and roast in the oven at 375°F (190°C) for 40-50 minutes. Once tender, use a fork to scrape the flesh into noodle-like strands.
- Microwave: Place the squash in the microwave whole (pierce the skin with a fork to allow steam to escape). Microwave on high for 8-12 minutes, depending on the size of the squash, then slice and remove the seeds.
- Stovetop: You can also sauté or steam the squash, though roasting is generally the most popular method to achieve the “noodle” texture.
Spaghetti squash can be served as a pasta substitute, topped with your favorite sauce or used in soups, casseroles, and salads. Its mild flavor allows it to pair well with both savory and sweet dishes.
Conclusion
Spaghetti squash is a nutritious, versatile, and low-calorie vegetable that provides a variety of essential nutrients while remaining light on the stomach. Its adaptability in the kitchen makes it an excellent choice for individuals following various dietary preferences, from gluten-free to low-carb and vegan. Whether you’re replacing traditional pasta or looking for a new way to incorporate more vegetables into your meals, spaghetti squash is a delicious and healthy option worth adding to your recipe repertoire.
