Spaghetti or Squash?

Written by Catelyn Hill
Part of National Nutrition Month 2014

Spaghetti is a food that many people enjoy eating; however, have you ever wanted to enjoy the taste of spaghetti without the extra carbohydrates and calories? Spaghetti squash is a great alternative to choose, and contains fewer calories and carbohydrates compared to normal spaghetti. Spaghetti contains on average about 200 calories and 42 grams of carbohydrates per serving (2 ounces). However, spaghetti squash contains only 70 calories and around 17 carbohydrates per serving. A serving of spaghetti squash is about 4 ounces, and one spaghetti squash serves four people. Why wouldn’t you choose the option that combines the delicious taste of spaghetti with a third of the calories?

low carb noodles from spaghetti squash

Image by Catelyn Hill

Not only is spaghetti squash full of vitamins and minerals that our body needs, it is also an excellent side to pair with meatballs or any other dish that you would normally eat with some type of pasta. Vitamin C and vitamin B6 are two important vitamins found in spaghetti squash, and as many of you know, vitamin C is a good antioxidant, and vitamin B6 is important for energy metabolism. Calcium is also found in spaghetti squash, and helps maintain healthy bones.

With all the added nutritional advantages of spaghetti squash, why wouldn’t you choose the option that has fewer calories, and will help you get in a serving of vegetables? Not only is spaghetti squash a tasty vegetable, it only takes 30 minutes to make! Here’s a quick and easy recipe to try at home!

  1. Place spaghetti squash in microwave for 30 seconds (this will help soften the squash before you cut it)
  2. Preheat oven to 375 F, cut spaghetti squash in half
  3. Place squash on cookie sheet, upside down (with flat side facing down)
  4. Cook in oven for 30-35 minutes, until tender
  5. After squash is cooked, remove it from the oven and use a fork to rake out the squash inside.

I like to add parmesan cheese and tomato sauce to my spaghetti squash to add a little flavor. You could also add some garlic to make it more flavorful. Let me know how it is after you give this a try? It looks just like spagehtti, and tastes good, too!


Agricultural Research Service United States Department of Agriculture. (2014). Retrieved March 27, 2014, from

Learn to cook spaghetti squash. (2014). Retrieved February 20, 2014, from

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