Vegetables
Spaghetti squash calories and nutrition
A cup of cooked spaghetti squash (155 g) has 42 calories, with 1 g of protein, 10 g of carbs and 0.4 g of fat. That is 27 calories per 100 g.
Cooked, without salt. Data: USDA FoodData Central, “Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt”. USDA covers cooked spaghetti squash, boiled and drained or baked, without salt. Weigh the cooked flesh for these values. Sauce, cheese and added oil are excluded.
Serving size
1 cup, cooked · 155 g
42 calories
- Protein
- 1 g9% of calories · 2% DV
- Carbs
- 10 g84% of calories · 4% DV
- Fat
- 0.4 g8% of calories · 1% DV
- Fiber
- 2.2 g
- Sugars
- 3.9 g
- Saturated fat
- 0.1 g
- Sodium
- 27.9 mg
Calories in spaghetti squash
For a cup of cooked spaghetti squash, USDA reports 42 calories, 1 g protein, 10 g carbs and 0.4 g fat. USDA covers cooked spaghetti squash, boiled and drained or baked, without salt. Weigh the cooked flesh for these values. Sauce, cheese and added oil are excluded. Sources ↓
Calories in spaghetti squash by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked155 g | 42 | 1 g | 10 g | 0.4 g |
| 100 g100 g | 27 | 0.7 g | 6.5 g | 0.3 g |
Serving weights are USDA’s household measures for this food.
Spaghetti squash nutrition facts
Per 100 g, 27 calories: 9% from protein, 84% from carbs and 8% from fat.
| Nutrient | Per 100 g | Per serving1 cup, cooked · 155 g | % Daily Value |
|---|---|---|---|
| Calories | 27 | 42 | – |
| Total fat | 0.3 g | 0.4 g | 1% |
| Saturated fat | 0.1 g | 0.1 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 18 mg | 27.9 mg | 1% |
| Total carbohydrate | 6.5 g | 10 g | 4% |
| Dietary fiber | 1.4 g | 2.2 g | 8% |
| Total sugars | 2.5 g | 3.9 g | – |
| Protein | 0.7 g | 1 g | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 21 mg | 32.6 mg | 3% |
| Iron | 0.3 mg | 0.5 mg | 3% |
| Potassium | 117 mg | 181.4 mg | 4% |
| Vitamin A | 6 µg | 9.3 µg | 1% |
| Vitamin C | 3.5 mg | 5.4 mg | 6% |
% Daily Value is per serving (1 cup, cooked), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of cooked spaghetti squash (42 calories) takes about 13 minutes of walking, roughly 1,500 steps.
Compare calories by serving
A cup of spaghetti squash cooked without salt has 42 calories, 21 fewer calories than a cup of raw butternut squash cubes (63 calories). The portions weigh 155 g and 140 g, respectively.
Related foods to explore
Spaghetti squash questions
How many calories are in a cup of cooked spaghetti squash?
A cup of cooked spaghetti squash (155 g) has 42 calories: 0.4 g fat, 10 g carbs (2.2 g of it fiber) and 1 g protein.
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- U.S. Department of Agriculture, FoodData Central: Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt (FDC ID 169299, SR Legacy, published 2019-04-01).
- Official USDA bulk archive; archived October 26, 2026; record verified October 29, 2026.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated