Spaghetti squash (Cucurbita pepo L. var. medullosa Alef.) is a member of the pumpkin family. It is a small, yellow, watermelon-shaped edible gourd with a mildly sweet and nutty flavor. Cooking transforms its firm flesh into tender, spaghetti-like strands, making it an excellent pasta substitute.
The squash is low in calories and carbohydrates, making it a good option for weight management. It’s also easy to digest and offers a good source of antioxidants, vitamins, and minerals.
Spaghetti squash is packed with beneficial phytonutrients, including vitamins C and E, beta carotene (a precursor to vitamin A), folate, vitamin B12, and selenium. These essential nutrients have antioxidant-like properties. They work synergistically in the body to support the immune system, reduce inflammation, and lower the risk of various diseases.
Vitamin B12 and folate may help lower homocysteine levels, which can increase the risk of heart disease when elevated. The combination of selenium and zinc may also enhance thyroid function, while vitamin C and zinc are often used together to alleviate cold symptoms.
Spaghetti squash is a nutrient-dense functional food packed with vitamins, minerals, and phytosterols that can help reduce inflammation and support digestive health. This is valuable in managing conditions like gastroesophageal reflux disease (GERD) and other gastrointestinal issues.
For people following bland or soft diets, spaghetti squash is an excellent option as it is easily digestible and low in fat and acidity. Roasted tender or pureed squash is also ideal for people experiencing dysphagia (difficulty swallowing) or temporary swallowing difficulties from throat irritation or swelling.
The seeds of certain pumpkin varieties (Cucurbita pepo L.) have traditionally been used to treat parasites (e.g., intestinal worms) and urinary tract infections (UTIs). The squash has antimicrobial, antioxidant, and anti-inflammatory qualities, possibly contributing to its bladder-healing potential. More clinical studies are necessary to confirm this benefit.
Cucurbitacins are compounds in pumpkin species linked to various health benefits, including cancer-preventive qualities. Studies have shown that certain cucurbitacins, most notably cucurbitacin B, have been effective against breast, lung, and colon cancer cells. While further studies are necessary, these effects are promising.
Spaghetti squash is low in calories and carbohydrates, making it a great food option for weight loss. The seeds are a source of protein, essential minerals, and healthy fats. One ounce of squash seeds has 9 grams of protein and a little over 150 calories.
One cup of lightly cooked spaghetti squash flesh provides 41.8 calories and 10 grams of carbohydrates. This means you can enjoy a satisfying portion of textured spaghetti squash without excess calories.
While spaghetti squash allergies aren’t common, allergies to other Cucurbita pepo varieties, such as zucchini and pumpkin, have been documented.
Allergic symptoms may include nausea, diarrhea, pruritus (itchy skin), and oral allergy syndrome (OAS), a mild reaction characterized by swelling or itchiness of the tongue, lips, mouth, and throat. OAS may be due to specific proteins in the vegetable that are similar to those found in pollen.
Replacing traditional pasta with spaghetti squash can reduce your calorie intake by over 75%. The squash also contains a quarter of the carbohydrates of pasta—making it an ideal low-carbohydrate swap. Unlike traditional pasta, made with durum wheat, spaghetti squash is a gluten-free choice.
Although both options provide similar fiber content, pasta packs more protein with 6 grams per cup, compared to just 1 gram in a cup of spaghetti squash. Here’s a detailed nutritional comparison for one cup of cooked pasta versus the same serving of spaghetti squash:
| Spaghetti squash, cooked (1 cup) | Pasta, spaghetti, cooked (1 cup) | |
| Calories | 41.8 | 200 |
| Fat | 0.4 grams (g) | 1 gram (g) |
| Sodium | 27.9 milligrams (mg) | 0 milligrams (mg) |
| Carbohydrates | 10 g | 41 g |
| Fiber | 2.17 g | 2.02 g |
| Sugar | 3.92 g | 2 g |
| Protein | 1 g | 6 g |
