Spaghetti Squash vs Rice: Nutrition, Calories & Protein Compared



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

Spaghetti squash vs White rice
Nutrition Facts

Spaghetti Squash
Serving size:
  change
standard serving size (220g)cup (155g)half cup (77.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
White Rice
Serving size:
  change
handful (35g)tablespoon (14g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated 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.

Spaghetti Squash vs White Rice 100g Compare


per 100gSpaghetti squash Rice
Calories31 130
Carbohydrates6.91 g28.17 g
Fat0.57 g0.28 g
Dietary fiber1.5 g0.4 g
Protein0.64 g2.69 g
Water91.6 g68.44 g
Calcium23 mg10 mg
Iron0.31 mg0.2 mg
Magnessium12 mg12 mg
Potassium108 mg35 mg
Sodium17 mg1 mg
Vitaminium B1 (Thiamine)0.037 mg0.02 mg
Vitaminium B2 (riboflavin)0.018 mg0.013 mg
Vitaminium B3 (Niacin)0.95 mg0.4 mg
Vitaminium B60.101 mg0.093 mg
Vitaminium B9 (Folic acid)0.012 mg0.003 mg
Vitaminium E0.13 mg0.04 mg

Discover the Unique Qualities of Spaghetti Squash and Rice

When it comes to choosing ingredients for a healthy meal, spaghetti squash and rice often come up as popular choices. Each has its unique attributes, making them favorites in different culinary traditions. Spaghetti squash, a winter squash variety, is celebrated for its stringy texture that resembles spaghetti noodles once cooked, offering a low-carb, nutrient-rich alternative to traditional pasta. On the other hand, rice, a staple grain consumed worldwide, is prized for its versatility, providing the foundation for countless dishes across various cuisines.

A Closer Look at Spaghetti Squash

Spaghetti squash is not only fascinating because of its pasta-like strands but also for its nutritional profile. It is high in water content (91.6%), making it incredibly hydrating and low in calories, with only 31 calories per 100 grams. This squash is also a good source of dietary fiber, offering 1.5 grams per serving, which aids in digestion and promotes a feeling of fullness. Additionally, spaghetti squash contains a variety of vitamins and minerals, including vitamin A, calcium, and potassium, contributing to overall health and well-being.

Rice: A Global Staple with Versatile Benefits

Rice is a fundamental food source for over half of the world's population, providing energy through its high carbohydrate content (28.17 grams per 100 grams). Although higher in calories compared to spaghetti squash, with 130 calories per serving, rice is an excellent energy source. It contains a modest amount of protein (2.69 grams) and is low in fat. Rice can be part of a balanced diet, especially when opting for whole-grain varieties like brown rice, which offer additional nutrients and fiber.

Nutritional Considerations

Choosing between spaghetti squash and rice depends on individual dietary needs and preferences. For those looking to reduce carbohydrate intake or increase their vegetable consumption, spaghetti squash is an excellent choice. Its low calorie and high water content make it ideal for weight management and hydration. Conversely, rice is a better option for those seeking to increase their energy intake, especially athletes or individuals with higher energy requirements. Both foods are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease.

Culinary Uses and Flexibility

Spaghetti squash and rice shine in their versatility in the kitchen. Spaghetti squash can be baked, boiled, or microwaved and then shredded to create a pasta-like base for sauces and toppings. It's a fantastic way to add more vegetables to your diet without sacrificing the joy of a comforting bowl of "pasta." Rice acts as a blank canvas, absorbing the flavors of spices, herbs, and sauces, making it an integral part of dishes ranging from risottos and pilafs to sushi and burritos.

Conclusion: Embrace Variety for a Balanced Diet

Both spaghetti squash and rice have their unique places in a balanced diet. Whether you're looking for a low-carb alternative to pasta or need a hearty, energy-packed grain to fuel your day, these foods offer nutritional benefits and culinary flexibility. By incorporating a variety of foods into your meals, you can enjoy a wide range of flavors while meeting your dietary needs and preferences. So, why not enjoy the best of both worlds?

Spaghetti squash 100g

31kcal

Calories source

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

Rice 100g

130kcal

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% 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.

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