Calories in baked spaghetti squash: 23 kcal

What’s in an 80 g portion

More than half of a portion is water. The rest is 3.4 g carbohydrate and 1.7 g fibre.

0.24 gFat

0.56 gProtein

3.4 gCarbohydrate

1.7 gFibre

73.8 gWater

0.2 gMinerals and the rest

0.24 gFat
0.56 gProtein
3.4 gCarbohydrate
1.7 gFibre
73.8 gWater
0.2 gMinerals and the rest

Below average for vegetables

Spaghetti squash is 23 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spaghetti squash23

Vegetables average59.9

Low in sugar, almost no salt

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

Sugars, per portion2.7 g

Salt, per portion0.04 g

Vitamins and minerals in spaghetti squash

No vitamin or mineral in spaghetti squash reaches the “source of” level; vitamin B6 is the nearest at 7.1 %.

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 %

Potassium96 mg4.8 %

Pantothenic acid (vitamin B5)0.28 mg4.7 %

Folate0.0064 mg3.2 %

Vitamin C2.4 mg3 %

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Vitamin B60.08 mg, 5.7 %

Niacin (vitamin B3)0.8 mg, 5 %

Potassium96 mg, 4.8 %

Pantothenic acid (vitamin B5)0.28 mg, 4.7 %

Folate0.0064 mg, 3.2 %

Vitamin C2.4 mg, 3 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Copper0.02 mg, 2.4 %

Magnesium8.8 mg, 2.3 %

Calcium16.8 mg, 2.1 %

Iron0.24 mg, 1.7 %

Phosphorus11.2 mg, 1.6 %

Zinc0.16 mg, 1.6 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Vitamin A0.0088 mg, 1.1 %

Biotin0.00032 mg, 0.6 %

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 3.8 % 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

3.8%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, peppers (capsicum, green, boiled) has the most vitamin B6 in this comparison, followed by pepper (capsicum, red, raw).

0.3mg

0.2mg

0.1mg

0mg

Peppers, capsicum, green, boiled+0.2 mg

Pepper, capsicum, red, raw+0.1 mg

Leeks, raw+0.1 mg

Squash, spaghetti, bakedthis page

Celeriac, raw−0 mg

Pumpkin, raw−0.1 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 18 kcal. Per 100 g the figure is 23 kcal.

Does baking change the vitamin C in spaghetti squash?

Yes. Per 100 g, vitamin C goes from 2 mg raw to 3 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.

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 potassium (120 mg, 6 %) per 100 g.

Is spaghetti squash high in salt?

No. Salt is 0.05 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-358, Squash, spaghetti, baked, published by Public Health England under the Open Government Licence v3.0. Main data references: As raw. 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. 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, and where no illustration of the exact food exists the nearest one is shown (here: Spaghetti Winter Squash). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.