Every 100 kcal of spaghetti squash brings 2.4 g of protein. On that measure it ranks 81st of the 105 vegetables in this database and 653rd of all 796 foods on the site. Measured by weight instead, its 0.66 g per 100 g ranks 102nd in its group.
Only about 10% of the calories in spaghetti squash come from protein, so it is more of an energy food than a protein food. It is worth eating for other reasons; the protein it adds to a day is incidental.
USDA lists 0.26 g of fat per 100 g of spaghetti squash, too little for a protein-to-fat ratio to mean much.
Set against arugula, another vegetable entry in the database, a serving carries about 0.5 g more protein (arugula has 0.5 g per 1 cup raw).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 155 g, and it covers about 2% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of spaghetti squash
Protein and calories in Spaghetti squash for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
0.66 g
27 kcal
1 cup cooked (serving used here)
155 g
1 g
42 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in spaghetti squash
The nine essential amino acids in Spaghetti squash, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.034 g
0.05 g
52
lysine
0.022 g
0.03 g
33
valine
0.026 g
0.04 g
39
isoleucine
0.024 g
0.04 g
36
threonine
0.018 g
0.03 g
27
phenylalanine
0.024 g
0.04 g
36
methionine
0.007 g
0.01 g
11
histidine
0.011 g
0.02 g
17
tryptophan
0.009 g
0.01 g
14
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other vegetables by protein per calorie
Swap for more protein per calorie
Leeks - 2.6 g per 100 kcal, 0.8 g per 1 cup cooked
Red potatoes - 2.6 g per 100 kcal, 4 g per 1 medium
Baked potato - 2.7 g per 100 kcal, 4.3 g per 1 medium
Closest in protein per calorie
Creamed corn - 2.4 g per 100 kcal, 4.5 g per 1 cup
Carrot juice - 2.4 g per 100 kcal, 2.2 g per 1 cup
Eggplant - 2.4 g per 100 kcal, 0.8 g per 1 cup cooked
0.66 g. The 1 cup cooked serving used on this page weighs 155 g and so carries 1 g.
How much protein do you get per 100 calories of spaghetti squash?
2.4 g. That figure divides its 0.66 g of protein per 100 g by its 27 kcal per 100 g, so it does not depend on serving size.
Is the protein in spaghetti squash complete?
No. On its own, the protein in spaghetti squash is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of spaghetti squash?
About 2%. One 1 cup cooked serving has 1 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #169299 (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.