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Carbs in Spaghetti Squash

Carbohydrate and Nutritional Information for Spaghetti Squash


Updated May 30, 2014

Spaghetti Squash

Spaghetti Squash at the Farmer's Market

Photo © Tammany

Spaghetti squash is beloved among those who are watching their carbs, as it is higher in nutrients and lower in carbs and calories than pasta. In England it is called "spaghetti marrow." Find out:

Carbohydrate and Fiber Counts for Spaghetti Squash

  • ½ cup cooked spaghetti squash: 4 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories


  • 1 oz. cooked spaghetti squash: 1.5 grams effective (net) carbohydrate plus .5 gram fiber and 8 calories


  • 4 oz cooked spaghetti squash (¼ lb): 5.5 grams effective (net) carbohydrate plus 2 grams fiber and 30 calories

Glycemic Index for Spaghetti Squash

One glycemic index study of "winter squash" reported an average of 41.

More Information about the Glycemic Index

Glycemic Load of Spaghetti Squash

  • ½ cup cooked spaghetti squash: 1


  • 1 oz. cooked spaghetti squash: 1


  • 4 oz cooked spaghetti squash (¼ lb): 2

More Information About the Glycemic Load

Health Benefits of Spaghetti Squash

Spaghetti squash is a good source of vitamin C, vitamin B6, and manganese. It is a fair source of niacin, pantothenic acid, and potassium.

Low-Carb Recipes with Spaghetti Squash

More Information About Spaghetti Squash at Calorie Count.

More Carb Profiles: Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 21.

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