Spaghetti squash

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Spaghetti squash, raw
Nutritional value per 100 g (3.5 oz)
Energy130 kJ (31 kcal)
6.91 g
Sugars2.76 g
Dietary fiber1.5 g
0.57 g
0.64 g
Vitamins
Vitamin A equiv.
(1%)
6 μg
(1%)
64 μg
Thiamine (B1)
(3%)
0.037 mg
Riboflavin (B2)
(2%)
0.018 mg
Niacin (B3)
(6%)
0.95 mg
(7%)
0.36 mg
Vitamin B6
(8%)
0.101 mg
Folate (B9)
(3%)
12 μg
Vitamin C
(3%)
2.1 mg
Vitamin E
(1%)
0.13 mg
Trace metals
Calcium
(2%)
23 mg
Iron
(2%)
0.31 mg
Magnesium
(3%)
12 mg
Manganese
(6%)
0.125 mg
Phosphorus
(2%)
12 mg
Potassium
(2%)
108 mg
Zinc
(2%)
0.19 mg

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
 
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Unprepared
Spaghetti squash, raw
Nutritional value per 100 g (3.5 oz)
Energy130 kJ (31 kcal)
6.91 g
Sugars2.76 g
Dietary fiber1.5 g
0.57 g
0.64 g
Vitamins
Vitamin A equiv.
(1%)
6 μg
(1%)
64 μg
Thiamine (B1)
(3%)
0.037 mg
Riboflavin (B2)
(2%)
0.018 mg
Niacin (B3)
(6%)
0.95 mg
(7%)
0.36 mg
Vitamin B6
(8%)
0.101 mg
Folate (B9)
(3%)
12 μg
Vitamin C
(3%)
2.1 mg
Vitamin E
(1%)
0.13 mg
Trace metals
Calcium
(2%)
23 mg
Iron
(2%)
0.31 mg
Magnesium
(3%)
12 mg
Manganese
(6%)
0.125 mg
Phosphorus
(2%)
12 mg
Potassium
(2%)
108 mg
Zinc
(2%)
0.19 mg

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

The spaghetti squash (Cucurbita pepo var. fastigata) (also called vegetable spaghetti, noodle squash, vegetable marrow, spaghetti marrow, and squaghetti) is an oblong seed-bearing variety of winter squash. The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content. Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squash; when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti.

Preparation[edit]

Spaghetti squash can be baked, boiled, steamed, and/or microwaved.[1] It can be served with or without sauce, as a substitute for pasta. The seeds can be roasted, similar to pumpkin seeds.[1]

Nutrition[edit]

Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.[2]

Cultivation[edit]

Spaghetti squash are relatively easy to grow, thriving in gardens or in containers.[3]

The plants are monoecious, with male and female flowers on the same plant.[4] Male flowers have long, thin stems that extend upwards from the vine. Female flowers are shorter, with a small round growth underneath the petals. This round growth turns into the squash if the flower is successfully pollinated.

Spaghetti squash plants may cross-pollinate with zucchini plants.

References[edit]