Spaghetti Squash vs Pasta: Nutrition & Calories Compare



Spaghetti squash  - calories, kcal, weight, nutrition
Spaghetti squash  - calories, kcal, weight, nutrition

Spaghetti squash vs Cooked pasta
Nutrition Facts

Spaghetti Squash
Serving size:
  change
standard serving size (220g)cup (155g)half cup (77.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cooked Pasta
Serving size:
  change
cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Spaghetti Squash vs Cooked Pasta 100g Compare


per 100gSpaghetti squash Pasta
Calories31 131
Carbohydrates6.91 g24.93 g
Fat0.57 g1.05 g
Protein0.64 g5.15 g
Water91.6 g68.56 g
Calcium23 mg6 mg
Iron0.31 mg1.14 mg
Magnessium12 mg18 mg
Potassium108 mg24 mg
Sodium17 mg6 mg
Vitaminium A120 µg20 µg
Vitaminium B1 (Thiamine)0.037 mg0.209 mg
Vitaminium B2 (riboflavin)0.018 mg0.15 mg
Vitaminium B3 (Niacin)0.95 mg0.992 mg
Vitaminium B60.101 mg0.034 mg
Vitaminium B9 (Folic acid)0.012 mg0.104 mg

When it comes to choosing between spaghetti squash and pasta, you might be surprised to learn that this decision goes beyond simple taste preferences. Both have their unique set of benefits and can cater to different dietary needs and culinary desires. Let's dive into some interesting facts and comparisons between these two popular foods, shedding light on their nutritional aspects without making it a data-heavy read.

A Peek into the World of Spaghetti Squash

Spaghetti squash is a nutrient-dense winter vegetable known for its stringy flesh that, once cooked, can be fluffed with a fork to resemble spaghetti noodles. What makes it particularly appealing is its low calorie and carb content, making it a favorite among those looking to reduce their carbohydrate intake or increase their vegetable consumption. But spaghetti squash isn't just a one-trick pony; it's also packed with vitamins and minerals such as vitamin A, potassium, and magnesium.

Understanding Pasta

Pasta, a staple in Italian cuisine, has won over hearts worldwide with its versatility. Available in numerous shapes and sizes, pasta can be made from different types of flour, although wheat flour is the most common. Its nutritional content can vary, especially when comparing refined pasta to its whole grain counterpart. Pasta is generally higher in calories and carbs than spaghetti squash but also provides a good protein boost along with nutrients like iron and B vitamins.

The Nutritional Lowdown

Looking at the nutritional breakdown, spaghetti squash boasts a mere 31 calories per 100 grams, significantly lower than pasta's 131 calories for the same serving size. This makes it an excellent option for those monitoring their calorie intake. Additionally, with only 6.91 grams of carbs and 1.5 grams of fiber, spaghetti squash can be a fantastic choice for a low-carb diet.

On the other hand, pasta brings more protein to the table, with 5.15 grams per 100 grams, supporting muscle growth and repair. It's also a comfort food for many, providing a sense of satiety and energy due to its higher carb content.

Taste and Texture

When it comes to taste and texture, these two couldn't be more different. Spaghetti squash has a mildly sweet flavor and a unique texture that some find similar to al dente pasta, while others may need time to adjust. Pasta, depending on its type and preparation, can range from soft to firm, offering a chewy texture that many people love.

Culinary Versatility

Both spaghetti squash and pasta score high on culinary versatility. Spaghetti squash can be baked, boiled, steamed, or microwaved and then topped with your favorite sauce, vegetables, or protein. Pasta, with its various shapes and sizes, can be incorporated into a plethora of dishes, from hearty lasagnas to delicate pasta salads.

Conclusion

Choosing between spaghetti squash and pasta ultimately depends on your dietary goals, taste preferences, and the specific dish you have in mind. Spaghetti squash is a fantastic low-calorie, low-carb alternative to pasta, packed with vitamins and minerals. However, pasta holds its own with a comforting texture, a protein boost, and the ability to be the star of countless recipes. Why not include both in your diet and enjoy the best of both worlds?

Spaghetti squash 100g

31kcal

Calories source

  • 78% CARBS.
  • 7% PROTEIN
  • 15% FAT

Pasta 100g

131kcal

Calories source

  • 77% CARBS
  • 16% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment