Spaghetti squash, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A unique winter squash that, when cooked, yields spaghetti-like strands, offering a low-carb, gluten-free alternative to pasta with a mild, slightly sweet flavor.
Per 100g reference serving, Spaghetti squash, cooked provides 49 kcal of energy, 0.65g protein (5% of calories), 6.26g total carbohydrates (47% of calories, including 1.4g dietary fiber and 2.45g sugars), and 2.8g total fat (48% of calories).
Vitamins Profile in Spaghetti squash, cooked (Per 100g)
Track how Spaghetti squash, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 3.4 mg | 3.8% DV |
| Vitamin A (RAE) | 17 µg | 1.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.5 mg | 3.3% DV |
| Vitamin K (Phylloquinone) | 2.9 µg | 2.4% DV |
| Vitamin B1 (Thiamin) | 0.037 mg | 3.1% DV |
| Vitamin B2 (Riboflavin) | 0.021 mg | 1.6% DV |
| Vitamin B3 (Niacin) | 0.784 mg | 4.9% DV |
| Vitamin B6 (Pyridoxine) | 0.112 mg | 6.6% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 7.5 mg | 1.4% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 62 µg | 1.7% DV |
| Alpha-Carotene | 15 µg | 1.2% DV |
Minerals & Electrolytes in Spaghetti squash, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.33 mg | 1.8% DV |
| Calcium (Ca) | 21 mg | 1.6% DV |
| Magnesium (Mg) | 11 mg | 2.6% DV |
| Potassium (K) | 114 mg | 2.4% DV |
| Zinc (Zn) | 0.19 mg | 1.7% DV |
| Selenium (Se) | 0.3 µg | 0.5% DV |
| Phosphorus (P) | 14 mg | 1.1% DV |
| Copper (Cu) | 0.034 mg | 3.8% DV |
| Sodium (Na) | 138 mg | 6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.157 g | 9.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.695 g | 5% DV |
| Monounsaturated Fat (MUFA) | 0.925 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.852 g | 4.3% DV |
| Saturated Fat (SFA) | 0.726 g | 3.6% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Spaghetti squash, cooked contains 49 calories (kcal), 0.65g of protein, 6.26g of carbohydrates (1.4g fiber, 2.45g total sugars), and 2.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Spaghetti squash, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -2.12 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Spaghetti squash, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Spaghetti squash, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.