How do you cook spaghetti squash?

Bake it whole or halved and scrape out the strands after cooking.

Is it lower in carbs than regular pasta?

Yes, spaghetti squash has significantly fewer carbs than traditional pasta.

Absolutely! It pairs well with pesto, alfredo, or any sauce you enjoy.

Vegetables

Spaghetti squash served with a rich marinara sauce, low in calories yet filling, making it a perfect pasta alternative for health-conscious eaters.

Per 100 g

31 kcal

1 cup

48 kcal

(155 g)

Protein	Carbs	Fat
1 g / 100g	7 g / 100g	0.5 g / 100g

Where the calories come from

Protein 11% · Carbs 77% · Fat 12%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (155 g, 48 kcal) is 2% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 12 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Spaghetti Squash with Marinara is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Savory Sautéed Spinach	23	3 g
Spaghetti Squash with Marinara	31	1 g
Beet Greens Stir-Fry	35	2.5 g
Roasted Sweet Potato Wedges	90	2 g
Zesty Lime Chili Corn	110	3 g
Sriracha Lime Brussels Sprouts	120	3 g

Nutrition data updated June 12, 2026.

9/10

An excellent low-calorie option for those looking to reduce carbs while still enjoying a familiar dish.

How do you cook spaghetti squash?: Bake it whole or halved and scrape out the strands after cooking.
Is it lower in carbs than regular pasta?: Yes, spaghetti squash has significantly fewer carbs than traditional pasta.
Can I use other sauces with it?: Absolutely! It pairs well with pesto, alfredo, or any sauce you enjoy.

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