Vegetables Squashes & Gourds 🇬🇧 CoFID 2021 · 13-357
✦ 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

Best baked or roasted whole, then forked into strands; this preserves more vitamins than boiling.

Sources: CoFID 2021

Macronutrients per 100g

111
kJ
Energy
0.60
g
Protein
4.60
g
Carbs
2.30
g
Fibre
0.60
g
Fat
3.60
g
Sugars
0.10
g
Saturates
0.04
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 110 mg 6%
Calcium 23.0 mg 3%
Phosphorus 12.0 mg 2%
Magnesium 12.0 mg 3%
Folate 12.0 µg 6%
Vitamin C 2.00 mg 3%
Niacin (B3) 0.900 mg 6%
Pantothenic Acid (B5) 0.360 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 0.040 mg 4%
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) 0.200 g —
Glucose (dextrose) 1.50 g —
Fructose 1.30 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. 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.