Spaghetti squash: calories and nutrition facts
Spaghetti squash has 32 kcal per 100 g. One serving, 1 Serving (150 g), has 48 kcal.
- Calories
- 32 kcal
- Protein
- 0.6 g
- Carbohydrates
- 5.4 g
- Fat
- 0.6 g
Per 100 g
Spaghetti squash: how many calories?
Spaghetti squash has 32 kcal per 100 g, with 0.6 g protein, 5.4 g carbs and 0.6 g fat. A 150 g serving (1 Serving) has 48 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein9%
- Carbohydrates74%
- Fat17%
Calculate a portion
- Calories
- 48 kcal
- Protein
- 1 g
- Carbohydrates
- 8.1 g
- Fat
- 0.9 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 32 kcal | 48 kcal |
| Fat | 0.6 g | 0.9 g |
| of which saturated fat | 0.1 g | 0.2 g |
| Carbohydrates | 5.4 g | 8.1 g |
| of which sugars | 2.8 g | 4.1 g |
| Fiber | 1.5 g | 2.3 g |
| Protein | 0.6 g | 1 g |
| Sodium | 17 mg | 26 mg |
| Water | 91.6 g | 137.4 g |
| Vitamin C | 2.1 mg | 3.2 mg |
| Calcium | 23 mg | 35 mg |
| Iron | 0.3 mg | 0.5 mg |
| Potassium | 108 mg | 162 mg |
| Magnesium | 12 mg | 18 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(32 kcal) | 2% |
| Fat(0.6 g) | 1% |
| of which saturated fat(0.1 g) | 1% |
| Carbohydrates(5.4 g) | 2% |
| of which sugars(2.8 g) | 3% |
| Protein(0.6 g) | 1% |
| Salt(0.04 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Spaghetti squash: frequently asked questions
Spaghetti squash: how many calories per serving?
A 150 g serving (1 Serving) has 48 kcal.
Spaghetti squash: how much protein?
Spaghetti squash contains 0.6 g of protein per 100 g, 1% of the 50 g reference intake.
Spaghetti squash: how much fibre?
Spaghetti squash provides 1.5 g of fibre per 100 g, 6% of the 25 g a day recommended by EFSA.
Spaghetti squash: how much makes 100 kcal?
100 kcal is about 310 g of this food.
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