Vegetable

Spaghetti Squash

Spaghetti squash is a winter Cucurbita whose cooked flesh pulls into long, noodle-like strands. Flavour is mild and slightly sweet—closer to summer squash than to dense kabocha—with a watery lightness that takes sauces well. Oval yellow fruits store for weeks in a cool place after harvest. Halve, seed, and roast or microwave until the strands rake free with a fork; serve with pesto, tomato sauce, butter, or as a low-starch pasta stand-in. North American home cooks popularised it as a vegetable “pasta”; it also works in casseroles and salads once cooled. Avoid overcooking into mush—stop when strands separate cleanly.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Flesh

Fruit

Seeds

Skin

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Vegetable Spaghetti

Orangetti

Cucurbita pepo

Hasta La Pasta

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

MildMoistNeutralPaleSweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 33.9

Amount per 100 g

Total Fat 0.28 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.14 g
Cholesterol 0 mg
Sodium 19 mg
Salt 0.05 g
Total Carbohydrate 7.03 g
Dietary Fibre 2.64 g
Total Sugars 2.95 g
Complex / starch 1.86 g
Protein 1.86 g
Water 86.9 g

Detailed nutrients

Energy 33.9 kcal
Water 86.9 g
Carbohydrates 7.03 g
- Sugars 2.95 g
  - Monosaccharides 2.06 g
  - Disaccharides 0.89 g
- Starch 1.86 g
  - Amylose 0.47 g
  - Amylopectin 1.4 g
  - Digestible Starch 1.58 g
  - Resistant Starch 0.19 g
- Fibre 2.64 g
  - Soluble Fibre 0.92 g
  - Insoluble Fibre 1.72 g
Protein 1.86 g
- Plant Protein 1.77 g
Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
  - Omega-3 0.01 g
  - Omega-6 0.07 g
Vitamins 90.2 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.55 mg
- Vitamin B5 — Pantothenic Acid 0.27 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.3 µg
- Vitamin B9 — Folate 26.3 µg
- Vitamin C 20 mg
- Vitamin E 0.34 mg
- Vitamin K 21.2 µg
Minerals 315 mg
- Major Minerals 309 mg
  - Calcium 35 mg
  - Sodium 19 mg
  - Potassium 255 mg
- Trace Minerals 6.4 mg
  - Iron 1 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 20 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.55 · vitamin-b5-pantothenic-acid: 0.27 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.3 · vitamin-b9-folate: 26.3 · vitamin-e: 0.34 · vitamin-k: 21.2 ·

Minerals

Sodium: 18.98 · Potassium: 255 · Calcium: 35 · Iron: 1 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Spaghetti Squash.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

3000 BCE

Spaghetti Squash was used as a vegetable food in regional diets long before industrial packing and global year-round supply.

1800

Trade, migration, and selection spread distinctive Spaghetti Squash types and preparations into new climates and cuisines.

1970

Modern production, storage, and transport made Spaghetti Squash a regular purchase far from where it is grown or raised.

2000

Cooks now treat Spaghetti Squash as both staple and specialty, with more attention to provenance, variety, and form.