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Spaghetti squash facts for kids

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Spaghetti squash
Starr 070730-7822 Cucurbita pepo.jpg
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)
6.91 g
Sugars 2.76 g
Dietary fiber 1.5 g
0.57 g
Protein
0.64 g
Vitamins Quantity
%DV
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 Quantity
%DV
Calcium
2%
23 mg
Iron
2%
0.31 mg
Magnesium
3%
12 mg
Manganese
6%
0.125 mg
Phosphorus
2%
12 mg
Potassium
4%
108 mg
Zinc
2%
0.19 mg

Link to USDA Database entry
Percentages estimated using US recommendations for adults.
Spaghetti Squash Prepared 500
A cooked spaghetti squash

The spaghetti squash (Cucurbita pepo) is a cool type of winter squash. It's shaped like an oval and has seeds inside. You can find it in colors from light ivory to bright yellow or orange. The orange ones have more carotene, which is good for you!

When you cut open a raw spaghetti squash, its inside looks solid. But here's the cool part: when you cook it, the flesh turns into long, stringy ribbons. These ribbons look just like spaghetti noodles! That's how it got its name.

What's Inside Spaghetti Squash?

Spaghetti squash is a real superfood! It's packed with important nutrients that help your body stay healthy.

Vitamins and Minerals

It has lots of folic acid, which helps your body make new cells. It also contains potassium, which is good for your heart and muscles. You'll find vitamin A in it, which helps your eyes, and vitamin C, which boosts your immune system.

Low in Calories

This squash is also low in calories. A serving of about one cup (155 grams) has only about 42 calories. This makes it a great choice if you're looking for healthy and light meals.

How to Enjoy Spaghetti Squash

Spaghetti squash is super versatile and fun to eat. Its unique texture makes it a great substitute for pasta.

Cooking It Up

To cook spaghetti squash, you can bake it, boil it, or microwave it. Once it's soft, you simply cut it open and use a fork to scrape out the "spaghetti" strands. They come out easily!

Delicious Dishes

You can top these squash strands with your favorite pasta sauce, like marinara or pesto. It's also yummy with butter and herbs, or mixed into stir-fries. Some people even use it in casseroles or as a side dish. It's a tasty way to get your veggies!

Where Does It Come From?

Spaghetti squash originally comes from North America and Central America. People have been growing and eating squashes in these regions for thousands of years. Today, you can find spaghetti squash in grocery stores all over the world.

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