Spaghetti Squash Nutrition Facts
A 100 g serving of spaghetti squash contains 31 kcal, 0.6g protein (lime), 0.6g fat (pink) and 6.9g carbohydrate (blue). It has modest fiber and 2.8g sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 31 | 0.6 g | 0.6 g | 6.9 g | Reference entry |
| With salt | 27 | 0.7 g | 0.3 g | 6.4 g | Cooked, boiled, drained, or baked, with salt |
| Without salt | 27 | 0.7 g | 0.3 g | 6.4 g | Cooked, boiled, drained, or baked, without salt |
Understanding Spaghetti Squash Nutrition
Spaghetti Squash is a low-calorie vegetable that delivers fiber, vitamins and minerals for very few calories. At 31 kcal per 100 g serving, it provides 0.6g of protein, 6.9g of carbohydrate and 0.6g of fat. It has modest fiber and 2.8g sugar.
For athletes and anyone tracking macros, spaghetti squash is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of spaghetti squash?
A 100 g serving of spaghetti squash has 31 kcal, 0.6g protein, 0.6g fat and 6.9g carbohydrate.
How much protein is in spaghetti squash?
0.6g per 100 g serving.
Is spaghetti squash high in sugar or fiber?
It has modest fiber and 2.8g sugar — 1.5g fiber and 2.8g sugar per 100 g serving.
Which nutrients is spaghetti squash richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is spaghetti squash good for tracking macros?
For athletes and anyone tracking macros, spaghetti squash is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Does cooking spaghetti squash change its nutrients?
Cooked spaghetti squash runs about 13% lower in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the spaghetti squash in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Squash, winter, spaghetti, raw (FDC ID 169298), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.