I Love Spaghetti Squash!!!Calories & Nutrients
Spaghetti Squash Calories & Nutrients
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The spaghetti squash, or Cucurbito
pepo, is a type of seed-bearing winter squash. It is pale ivory or
yellow, round or oblong in shape and mildly flavored with an ivory or
deep yellow-colored flesh, depending upon the variety. When cooked, the
flesh of the spaghetti squash can be separated into spaghetti-like
strands with a fork -- making it a perfect low-calorie, low-carbohydrate
substitute for traditional wheat pasta. Though available year-round, it
is in-season from early fall through winter, according to the
University of Illinois Extension.
Types
The
original spaghetti squash vegetable is more oblong in shape and
ivory-colored than the newer variety, which is pumpkin-shaped and yellow
in color. According to Purdue University, in the late 1980s, an orange
spaghetti squash, also known as "Orangetti" was developed in Israel and
reached the United States in the early 1990s. This variety is more
widely available in supermarkets today and is sweeter and higher in
beta-carotene than its pale counterpart. Both varieties are
nutrient-rich.
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Basic Nutrient Stats
According
to ELook.org, 1 cup or 155 g of spaghetti squash, cooked, provides 41
calories, 0 g of fat, 1 g of protein, 10 g of carbohydrates, 2 g of
dietary fiber and 28 mg of sodium. If cut while raw, spaghetti squash
may be cubed and prepared like other types of winter squash. One cup,
cubed, or 101 g provides 31 calories, 1 g of fat, 1 g of protein, 7 g of
carbohydrates, 0 g of fiber and 17 mg of sodium.
Vitamins C and B6
Spaghetti
squash contains appreciable amounts of vitamins C and B-6. One cup,
cooked, meets less 9 and 7 percent of the recommended daily value or DV
for vitamins C and B-6, respectively. Vitamin C is important for
promoting a healthy immune system, wound healing, healthy gums and
collagen production. Vitamin B-6 helps to form neurotransmitters or
chemical messengers in the brain, red blood cells and is needed to break
down stored energy, in the form of glycogen in the liver and muscles,
into glucose or readily available energy for the body's cells.
Beta-Carotene
According
to the Worldwide Gourmet, the more orange the flesh of the squash is,
the higher its beta-carotene content. Thus, the "Orangetti" spaghetti
squash is higher in beta-carotene than traditional spaghetti squash. The
total carotenoid content of the orange spaghetti squash is 1.82 mg per
100 g and for the original spaghetti squash; 0.38 mg per 100 g.
According to the World's Healthiest Foods website, eating foods rich in
beta-carotene many help to reduce your risk of developing colon cancer.
In addition, beta-carotene offers anti-inflammatory benefits, which may
be particularly helpful for conditions such as asthma and arthritis.
Benefits
One
cup of spaghetti squash counts as one vegetable serving. The U.S.
Department of Agriculture recommendations for a 2,000 calorie diet are
to choose 2.5 cups, or the equivalent, of vegetables daily for optimum
health. In addition, spaghetti squash is virtually fat-free, low in
calories and carbohydrates, but offers some of the same characteristics
of cooked pasta, thus, it may be cooked and served with a tomato sauce.
Because it is low in calories, using spaghetti squash in place of pasta
may offer benefit to individuals on a weight control program.
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