Spaghetti squash is a vibrant winter vegetable enjoyed for its nutty flavor and impressive nutrient profile.

Closely related to pumpkin, squash, and zucchini, spaghetti squash comes in many different sizes, shapes, and colors, ranging from off-white to dark orange.

It’s not only low in calories and loaded with nutrients but also associated with a number of health benefits.

Packed With Vitamins and Minerals

Spaghetti squash is a nutrient-dense food, meaning it’s low in calories but high in several key vitamins and minerals.

In particular, spaghetti squash is a good source of fiber, vitamin C, manganese, and vitamin B6.

One cup (155 grams) of cooked spaghetti squash provides the following nutrients.

Calories: 42

Carbs: 10 grams

Fiber: 2.2 grams

Protein: 1 gram

Fat: 0.5 grams

Vitamin C: 9% of the Reference Daily Intake (RDI)

Manganese: 8% of the RDI

Vitamin B6: 8% of the RDI

Pantothenic acid: 6% of the RDI

Niacin: 6% of the RDI

Potassium: 5% of the RDI

Spaghetti squash also contains small amounts of thiamine, magnesium, folate, calcium, and iron.

SUMMARY

Spaghetti squash is low in calories but high in fiber, vitamin C, manganese, and vitamin B6.

Rich in Antioxidants

Antioxidants are powerful compounds that can help fight free radicals, thus preventing oxidative stress and reducing damage to your cells.

Research shows that antioxidants may aid in preventing chronic conditions like heart disease, diabetes, and cancer.

Winter squash varieties like spaghetti squash are loaded with antioxidants.

In particular, winter squash provides plenty of beta-carotene — a potent plant pigment that can help protect your cells and DNA from damage.

Spaghetti squash is also high in vitamin C, which doubles as an antioxidant and has been shown to play a significant role in disease prevention.

SUMMARY

Spaghetti squash is high in beta-carotene and vitamin C — two antioxidants that can curb free radical formation and reduce your risk of chronic diseases.

May Help Promote Digestive Health

Spaghetti squash is an excellent source of fiber. A one-cup (155-gram) serving packs 2.2 grams — 9% of your daily fiber needs.

Fiber moves slowly through your digestive system, adding bulk to your stool, which promotes regularity and alleviates constipation.

Upping your fiber intake may benefit several aspects of digestive health.

In fact, research suggests that a high-fiber diet could be beneficial for treating conditions like diverticulitis, intestinal ulcers, hemorrhoids, and gastroesophageal reflux disease (GERD).

Adding just one to two servings of spaghetti squash to your diet along with a variety of other fiber-rich foods can boost regularity and keep your digestive system running smoothly.

SUMMARY

Spaghetti squash contains plenty of fiber, which can promote regularity and aid in treating digestive issues like diverticulitis, intestinal ulcers, hemorrhoids, and GERD.

Supports Weight Loss

Spaghetti squash is low in calories but high in fiber, making it a healthy option for a well-rounded weight loss diet.

Fiber supports weight loss by slowing the emptying of your stomach and stabilizing your blood sugar levels to reduce hunger and appetite.

Plus, with only 42 calories per cup (155 grams), using spaghetti squash as a low-calorie alternative in recipes like gratin, casseroles, lasagna, or pasta dishes may help promote weight loss.

One cup (155 grams) of cooked spaghetti squash contains just 28% of the calories of one cup (242 grams) of cooked spaghetti.

SUMMARY

Spaghetti squash is low in calories and high in fiber, making it a great addition to a weight loss diet.

Versatile and Delicious

Spaghetti squash is a winter vegetable with a mild flavor and stringy texture that works well in many recipes.

It can easily be baked, boiled, steamed, or even microwaved for a tasty and nutritious meal.

In particular, it’s a popular substitute for pasta because it can reduce the carb and calorie count of your meal while allowing the other flavors in your recipe to shine.

Use spaghetti squash in place of noodles and pair it with ingredients like meatballs, marinara sauce, garlic, or parmesan.

You can also try stuffing it to make spaghetti squash boats or using it in fritters, casseroles, or hash browns.

SUMMARY

Spaghetti squash is a versatile ingredient. You can bake, roast, or microwave it for use in various recipes.

Easy to Prepare

Spaghetti squash is simple to prepare and makes a great low-carb substitute for noodles in your favorite pasta dishes.

To get started, cut the squash in half lengthwise and scoop out the seeds with a spoon.

Next, drizzle each half with a bit of olive oil, season with salt, and place side-by-side on a baking sheet with the cut side facing down.

Roast the squash in your oven at 400°F (200°C) for about 40–50 minutes or until fork-tender.

Once your squash is fully cooked, use a fork to scrape out the spaghetti-like strands.

Finally, finish it off with your choice of seasonings, sauces, and toppings — such as garlic, parmesan, marinara sauce, meatballs, or veggies — and enjoy as part of a delicious and nutritious meal.

SUMMARY

Prepare spaghetti squash by roasting the squash, scraping out the strands, and adding your favorite toppings.

GROWING INFORMATION

CULTURE:Fertile, well-drained soil with a pH of 5.8–6.8 is best. Plastic mulch and fabric row covers (AG-19 grade) can aide plant establishment and exclude insect pests during the seedling stage. Row covers should be removed when plants begin to flower. Poor fruit development may indicate insufficient pollination.

TRANSPLANTING:Sow 2-3 seeds per 2" container or plug flat about 3 weeks prior to transplanting. Thin to 1 plant/container or cell with scissors. Harden plants 4–7 days prior to transplanting. After danger of frost has passed, transplant out according to the spacing recommendations for each variety Handle seedlings carefully; minimal root disturbance is best.

DIRECT SEEDING:Sow 2 seeds at the appropriate spacing interval for the variety's vine length, 1/2-1" deep. Thin to 1 plant per spacing interval after seedlings are established.

PLANT SPACING:Bush to short-vine habits generally require 6' between-row spacing, while long-vine habits require 12' between-row spacing. In-row spacing depends on fruit size and is generally: small, 18-24"; medium, 24-36"; large, 36-48".