Calories in spaghetti squash: 26 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.48 gFat

0.48 gProtein

3.7 gCarbohydrate

1.8 gFibre

73.3 gWater

0.2 gMinerals and the rest

0.48 gFat
0.48 gProtein
3.7 gCarbohydrate
1.8 gFibre
73.3 gWater
0.2 gMinerals and the rest

Below average for vegetables

Spaghetti squash is 26 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spaghetti squash26

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2.9 g

Salt, per portion0.03 g

Vitamins and minerals in spaghetti squash

None of the 18 reaches the “source of” level. Vitamin B6 comes closest at 7.1 % per 100 g.

5.7 %

Vitamin B6

0.08 mg in an 80 g portion

83rd of 180 vegetables

Vitamin B6 is below the 15 % “source of” level in spaghetti squash, so no function line applies.

Niacin (vitamin B3)0.8 mg5 %

Folate0.0096 mg4.8 %

Pantothenic acid (vitamin B5)0.29 mg4.8 %

Potassium88 mg4.4 %

Copper0.03 mg3.2 %

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Vitamin B60.08 mg, 5.7 %

Niacin (vitamin B3)0.8 mg, 5 %

Folate0.0096 mg, 4.8 %

Pantothenic acid (vitamin B5)0.29 mg, 4.8 %

Potassium88 mg, 4.4 %

Copper0.03 mg, 3.2 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Magnesium9.6 mg, 2.6 %

Calcium18.4 mg, 2.3 %

Vitamin C1.6 mg, 2 %

Iron0.24 mg, 1.7 %

Zinc0.16 mg, 1.6 %

Phosphorus9.6 mg, 1.4 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Biotin0.00032 mg, 0.6 %

Vitamin A0.004 mg, 0.5 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What spaghetti squash doesn’t give you. And where to find it.

No recorded vitamin D, and only 2 % of the zinc reference intake and 2.5 % of the vitamin C reference intake per 100 g.

Vitamin D

0mgin spaghetti squash

Find it inBloater, grilled500 % per 100 g

Zinc

2%in spaghetti squash, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin C

2.5%in spaghetti squash, per 100 g

Find it inCherries, West Indian2150 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Spaghetti squash against other vegetables

Per 100 g, spaghetti squash has the most vitamin B6 of the 4 here, ahead of mushrooms (white, raw).

0.1mg

Squash, spaghetti, rawthis page

Mushrooms, white, raw0 mg

Swede, boiled−0 mg

Beetroot, cooked−0 mg

All values per 100 g, from the same dataset. Differences are against spaghetti squash.

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Questions about spaghetti squash

What the numbers say to the questions people actually search.

How many calories are in a portion of spaghetti squash?

A typical portion (80 g, one of your five a day) gives 21 kcal. Per 100 g the figure is 26 kcal.

Which vitamins and minerals does spaghetti squash have most of?

By share of the daily reference intake: vitamin B6 (0.1 mg, 7.1 %), niacin (1 mg, 6.3 %) and folate (0.012 mg, 6 %) per 100 g.

Is spaghetti squash high in salt?

No. Salt is 0.04 g per 100 g, which is very low under UK rules.

What counts as a portion of spaghetti squash?

This page uses 80 g, one of your five a day, the usual UK portion for vegetables. Every “per portion” figure is the per-100 g value scaled to that weight.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-357, Squash, spaghetti, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Haytowitz and Matthews (1984) Composition of foods: vegetables and vegetable products, raw, processed and prepared, Agricultural Handbook No. 8-2, and analysis. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 75 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.