Squash, winter, spaghetti, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Unique for its stringy flesh, raw spaghetti squash has a mild, slightly sweet flavor and a firm texture, ready to be roasted or baked.
Per 100g reference serving, Squash, winter, spaghetti, raw provides 31 kcal of energy, 0.64g protein (7% of calories), 6.91g total carbohydrates (78% of calories, including 1.5g dietary fiber and 2.76g sugars), and 0.57g total fat (15% of calories).
Vitamins Profile in Squash, winter, spaghetti, raw (Per 100g)
Track how Squash, winter, spaghetti, raw 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) | 2.1 mg | 2.3% DV |
| Vitamin A (RAE) | 6 µg | 0.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.13 mg | 0.9% DV |
| Vitamin K (Phylloquinone) | 0.9 µg | 0.8% DV |
| Vitamin B1 (Thiamin) | 0.037 mg | 3.1% DV |
| Vitamin B2 (Riboflavin) | 0.018 mg | 1.4% DV |
| Vitamin B3 (Niacin) | 0.95 mg | 5.9% DV |
| Vitamin B5 (Pantothenic Acid) | 0.36 mg | 7.2% DV |
| Vitamin B6 (Pyridoxine) | 0.101 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 8.2 mg | 1.5% DV |
| Beta-Carotene | 64 µg | 1.8% DV |
| Alpha-Carotene | 16 µg | 1.3% DV |
Minerals & Electrolytes in Squash, winter, spaghetti, raw (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) | 0.31 mg | 1.7% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 108 mg | 2.3% DV |
| Zinc (Zn) | 0.19 mg | 1.7% DV |
| Selenium (Se) | 0.3 µg | 0.5% DV |
| Phosphorus (P) | 12 mg | 1% DV |
| Copper (Cu) | 0.037 mg | 4.1% DV |
| Manganese (Mn) | 0.125 mg | 5.4% DV |
| Sodium (Na) | 17 mg | 0.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.149 g | 9.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.09 g | 0.6% DV |
| Monounsaturated Fat (MUFA) | 0.042 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.239 g | 1.2% DV |
| Saturated Fat (SFA) | 0.117 g | 0.6% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.034 g | 1.1% DV |
| Isoleucine (BCAA) | 0.024 g | 1.6% DV |
| Valine (BCAA) | 0.026 g | 1.4% DV |
| Lysine | 0.022 g | 1% DV |
| Methionine | 0.007 g | 0.7% DV |
| Tryptophan | 0.009 g | 2.2% DV |
| Phenylalanine | 0.024 g | 1.6% DV |
| Threonine | 0.018 g | 1.6% DV |
| Histidine | 0.011 g | 1.4% DV |
| Glycine | 0.022 g | 0.7% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Squash, winter, spaghetti, raw contains 31 calories (kcal), 0.64g of protein, 6.91g of carbohydrates (1.5g fiber, 2.76g total sugars), and 0.57g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Squash, winter, spaghetti, raw 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 Squash, winter, spaghetti, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Squash, winter, spaghetti, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.