Winter Squash (Spaghetti Squash), Cooked, Boiled, Drained or Baked with Salt – Nutritional Information
Winter squash, specifically spaghetti squash, is a versatile and nutrient-packed vegetable often featured in a variety of dishes. Whether boiled, baked, or roasted, it can be enjoyed as a savory side or incorporated into a variety of recipes, from pasta substitutes to salads. Below is the detailed nutritional breakdown of cooked spaghetti squash, prepared with a pinch of salt.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 27.0 kcal |
| Protein | 0.66 g |
| Total Fat | 0.26 g |
| Saturated Fat | 0.062 g |
| Carbohydrates | 6.46 g |
| Dietary Fiber | 1.4 g |
| Sugars | 2.53 g |
| Calcium | 21.0 mg |
| Iron | 0.34 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 0.0 mg |
| Potassium | 117.0 mg |
| Sodium | 254.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.035 mcg |
| Manganese | 0.109 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 3.5 mg |
| Thiamine (B1) | 0.038 mg |
| Riboflavin (B2) | 0.022 mg |
| Niacin (B3) | 0.81 mg |
| Vitamin B6 | 0.099 mg |
| Folate (B9) | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
This squash variety is naturally free of gluten, dairy, and common allergens. However, if salt is added during cooking, it’s essential to consider individual sodium sensitivities or dietary restrictions.
Dietary Preferences:
- Gluten-Free
- Low in Fat
- Low-Calorie
- Vegan
- Vegetarian
- Keto-Friendly (when consumed in moderation)
Tips for Preparation:
- Spaghetti squash is incredibly versatile and can be prepared in various ways. To cook it, simply bake, boil, or microwave until the flesh is tender and can easily be shredded into strands resembling spaghetti. Adding a pinch of salt enhances the flavor, but you can also experiment with herbs, spices, or olive oil for extra richness.
- For a healthy and low-calorie meal, try serving spaghetti squash with a rich tomato sauce or mixed vegetables for a fulfilling yet light dish.
Conclusion:
Spaghetti squash is a nutritious, low-calorie vegetable that provides a range of essential vitamins and minerals. Its high fiber content supports digestion, while its modest carbohydrate levels make it a fantastic choice for those watching their sugar intake. With its versatility and mild flavor, it can seamlessly fit into various dietary preferences, making it a must-try ingredient for any home cook.
