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Paleo Foods: Spaghetti Squash

Spaghetti squash highlights

This oblong-shaped winter squash can weigh 2-4 pounds and has a pale yellow exterior skin. The inner flesh of a spaghetti squash looks like spaghetti and is mild tasting, just like pasta. Many Paleo and low-carb eaters use spaghetti squash as a substitute for noodles; just top with a pasta sauce and voila!

Easily prepare a spaghetti squash: cut the squash in half lengthwise down the middle, scoop out the seeds, then roast in the oven for 45-60 minutes.

Nutrition Details

NutrientAbsolute amount, per 1 cup cooked spaghetti squash%DV, per 1 cup cooked spaghetti squash
Vitamin A170 IU3%
Vitamin C5.4 mg9%
Thiamin (Vitamin B1)0.1 mg4%
Niacin (Vitamin B5)1.3 mg6%
Vitamin B60.2 mg8%
Folate12.4 mcg3%
Potassium181 mg5%
Manganese0.2 mg8%
Magnesium17.1 mg4%
Dietary Fiber2.2 g9%

Macronutrients Macros in Context

Here’s how 1 cup of spaghetti squash stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 cup of spaghetti squash fits into the typical nutrient profile of a Paleo meal.

Macros in Context - Spaghetti squash

Buying it Buy It


Cooking with it Cook It


Swap out pasta for spaghetti squash and bake a lasagna dish.


Mix together spaghetti squash, spinach and seasonings, then fry up a batch of fritters.


Halve a spaghetti squash lengthwise and bake an open-face, sausage-stuffed spaghetti boat.


Combine spaghetti squash, seasonings and an egg in a muffin tin. Bake to create a convenient egg nest.


Recipe ideas Recipe Ideas

Zucchini Mushroom Pasta

Zucchini Mushroom Pasta

Asparagus And Mushroom Spaghetti Squash Quiche

Asparagus And Mushroom Spaghetti Squash Quiche

Chicken Enchilada Stuffed Squash

Chicken Enchilada Stuffed Squash

Meatball Bites with Spaghetti Squash

Meatball Bites with Spaghetti Squash