Vegetables Squashes & Gourds Phytochemical data available 🇬🇧 CoFID 2021 · 13-358
✦ Low calorie ✦ Pasta alternative ✦ Mild vitamin C ✦ Fibre source

Spaghetti squash has flesh that separates into strands when cooked, used as a low-calorie alternative to pasta. It supplies small amounts of beta-carotene, vitamin C, and B vitamins.

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Preparation note

Baking whole and scraping into strands keeps texture firm and retains more water-soluble vitamins than boiling.

Sources: CoFID 2021

Macronutrients per 100g

96.0
kJ
Energy
0.70
g
Protein
4.30
g
Carbs
2.10
g
Fibre
0.30
g
Fat
3.40
g
Sugars
0.10
g
Saturates
0.05
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 120 mg 6%
Calcium 21.0 mg 3%
Phosphorus 14.0 mg 2%
Magnesium 11.0 mg 3%
Folate 8.00 µg 4%
Vitamin C 3.00 mg 4%
Niacin (B3) 0.800 mg 5%
Pantothenic Acid (B5) 0.350 mg 6%
Iron 0.300 mg 2%
Zinc 0.200 mg 2%
Vitamin B6 0.100 mg 7%
Thiamin (B1) 0.040 mg 4%
Copper 0.030 mg 3%
Riboflavin (B2) 0.020 mg 1%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.100 g —
Glucose (dextrose) 1.40 g —
Fructose 1.20 g —
Sucrose 0.800 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 0.400 µg 1%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.