Spaghetti squash

Spaghetti squash
Fruit of a yellow-skinned cultivar
Species	Cucurbita pepo
Origin	North America and Central America

Spaghetti squash, raw

Nutritional value per 100 g (3.5 oz)
Energy	130 kJ (31 kcal)
Carbohydrates	6.91 g
Sugars	2.76 g
Dietary fiber	1.5 g
Fat	0.57 g
Protein	0.64 g
Vitamins
Vitamin A equiv. beta-carotene	(1%) 6 μg (1%) 64 μg
Thiamine (B1)	(3%) 0.037 mg
Riboflavin (B2)	(2%) 0.018 mg
Niacin (B3)	(6%) 0.95 mg
Pantothenic acid (B5)	(7%) 0.36 mg
Vitamin B6	(8%) 0.101 mg
Folate (B9)	(3%) 12 μg
Vitamin C	(3%) 2.1 mg
Vitamin E	(1%) 0.13 mg
Minerals
Calcium	(2%) 23 mg
Iron	(2%) 0.31 mg
Magnesium	(3%) 12 mg
Manganese	(6%) 0.125 mg
Phosphorus	(2%) 12 mg
Potassium	(2%) 108 mg
Zinc	(2%) 0.19 mg
Link to USDA Database entry
Units μg = micrograms • mg = milligrams IU = International units
Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

Spaghetti squash, also called vegetable spaghetti, is a group of cultivars of Cucurbita pepo subsp. pepo. The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content. Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squash; when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti.

Preparation

Spaghetti squash can be baked, boiled, steamed, and/or microwaved. It can be served with or without sauce, as a substitute for pasta. The seeds can be roasted, similar to pumpkin seeds.

Nutrition

Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.

Cultivation

Spaghetti squash is relatively easy to grow, thriving in gardens or in containers.

The plants are monoecious, with male and female flowers on the same plant. Male flowers have long, thin stems that extend upwards from the vine. Female flowers are shorter, with a small round growth underneath the petals. This round growth turns into the squash if the flower is successfully pollinated.

Spaghetti squash plants may cross-pollinate with zucchini plants.

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  Unprepared

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  Cooked

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  Prepared

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  Male flower

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  Female flower

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  Being sold at a Greengrocer in Japan

External links

• Beany, A.H., P.J. Stoffella, N. Roe, and D.H. Picha (2002). "Production, fruit quality, and nutritional value of spaghetti squash". In J. Janick and A. Whipkey. Trends in new crops and new uses. Alexandria, VA: ASHS Press. pp. 445–448.