Nutrition of Spaghetti Squash vs Pasta

Written by Carly Schuna; Updated May 30, 2018

Named because its texture, when cooked, is reminiscent of thin strands of pasta, spaghetti squash is a versatile winter vegetable that can be anything from a casual side dish to the main event of a fancy vegetarian feast. Its taste is different enough that no one would mistake a bowl of spaghetti squash for actual spaghetti and meatballs, but its filling factor and nutritional profile definitely make it an an occasional worthy substitute.

Calorie Count

If cutting calories is a goal for you, spaghetti squash may be a new fixture in your diet. One full cup of cooked spaghetti squash has only about 40 calories, while the same amount of spaghetti has five times that amount. Putting away a huge bowl of pasta that's more than one serving size can sometimes be easy if you're really hungry, so eating spaghetti squash instead is one way to keep yourself from overeating.

Protein-Packed Pasta

Protein is the most satiating macronutrient and is a staple of many healthy diets. In addition to helping the body build and repair bone, muscle and other tissue, adequate protein intake helps prevent the loss of lean muscle mass as you age. While a cup of cooked spaghetti squash has just 1 gram of protein, the same amount of cooked white pasta has 7 grams, and the same amount of cooked whole-wheat pasta has 9 grams.

Filling Fiber

Spaghetti squash definitely has some fiber, but not as much as you might think: only about 2 grams in 1 cup of the cooked vegetable. Refined spaghetti noodles don't have much more – about 3.5 grams per cup – but whole-wheat spaghetti noodles have an impressive 10.5 grams. Fiber is an important nutrient for a multitude of reasons, ranging from encouraging good digestive health to reducing the risk of conditions like heart disease and high cholesterol. Although adults typically need 20 to 30 grams of fiber daily, most Americans get only between 10 and 17 grams.

Carb Count

Carbs – whether you love 'em or hate 'em, it's good to have a general idea of how many of them are in your food. As a starchy veggie, spaghetti squash is surprisingly low in carbohydrates. One cup of cooked squash has only about 10 grams. Real spaghetti, on the other hand, has seven times that amount. Carbs are the primary source of energy for the brain and the body, so there's no reason to try to avoid them in your diet, but if you're going to eat a high-carb food like spaghetti, eat a whole-grain variety that contains fiber-rich, slow-digesting carbs to keep you fuller for longer and to improve your overall health.

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