Energy
lower quarter49 kcalthis record per 100 g
- Corpus median
- 82 kcal
- Middle 50%
- 52–107 kcal
Based on 15 records reporting energy.
Vegetablesmoderate variability
Spaghetti squash, cooked calories: 38 per 78 g
This exact USDA record reports 38 calories for 78 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 78 g
- Calories
- 38 kcal
- Protein
- 0.5 g
- Carbohydrate
- 4.9 g
- Total fat
- 2.2 g
- Fiber
- 1.1 g
- Sodium
- 108 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 78 g
38calories
Spaghetti squash, cooked
- Protein
- 0.5 g
- Carbs
- 4.9 g
- Fat
- 2.2 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 38 calories for USDA reference amount at 78 grams. On a fixed-weight basis, the same record contains 49 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 0.5 g protein, 1.1 g fiber, and 108 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt, representing 96.8% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 38–76 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2710001: “Spaghetti squash, cooked.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2710001, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 58.5 g | 29 kcal | 0.4 g | 0.8 g | 81 mg |
| USDA reference amountExact record reference weight | 78 g | 38 kcal | 0.5 g | 1.1 g | 108 mg |
| 1 cupUSDA-listed household measure | 155 g | 76 kcal | 1 g | 2.2 g | 214 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other red and orange vegetables
The comparison set contains 15 exact records in the Other red and orange vegetables USDA category. Here, “lower quarter” describes FDC 2710001’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
lower quarter0.7 gthis record per 100 g
- Corpus median
- 1.2 g
- Middle 50%
- 0.9–1.6 g
Based on 15 records reporting protein.
Dietary fiber
lower quarter1.4 gthis record per 100 g
- Corpus median
- 2.4 g
- Middle 50%
- 1.6–2.9 g
Based on 15 records reporting dietary fiber.
Sodium
middle half138 mgthis record per 100 g
- Corpus median
- 132 mg
- Middle 50%
- 119–158 mg
Based on 15 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2710001’s 78 g reference weight, none of the compatible strength-side nutrients evaluated here reaches 5% Daily Value; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
No compatible strength-side nutrient evaluated here reaches 5% DV at this reference weight, so this page does not manufacture a “strength” from a negligible percentage.
Tradeoff-side signals
Sodium108 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.6 g
≈ 3% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Spaghetti squash, cooked,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709695 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 78 g
A 25% weight move in either direction spans 58.5–97.5 g. When composition is held constant, those endpoints calculate to 29 kcal and 48 kcal.
- 02
Record choice: compare with FDC 2709695
At an equal 100 g, this record has 1.3 g less dietary fiber than “Winter squash, cooked, fat added.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
The source formulation has 3 input rows; Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt supplies 96.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “cooked” fits. Inspect FDC 2709695 when “cooked; fat added” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Spaghetti squash, cooked
- Exact source wording
- “Spaghetti squash, cooked”
- Source identity
- USDA FDC 2710001 · FNDDS 75233220
- Named qualifiers
- cooked
- Source inputs unique in this pair
- Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
Inspect this alternative when its fields fit better
Winter squash, cooked, fat added
- Exact source wording
- “Winter squash, cooked, fat added”
- Source identity
- USDA FDC 2709695 · FNDDS 73303020
- Named qualifiers
- cooked · fat added
- Source inputs unique in this pair
- Squash, winter, all varieties, cooked, baked, without salt
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “cooked”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordSpaghetti squash, cooked | 78 g38 kcal | 49 kcal | 0.7 g | 2.8 g | 1.4 g | 138 mg |
| Winter squash, raw | 70 g18 kcal | 26 kcal | 1 g | 0.1 g | 0.5 g | 1 mg |
| Winter squash, cooked, fat added | 115 g68 kcal | 59 kcal | 0.9 g | 2.9 g | 2.7 g | 122 mg |
| Winter squash, cooked, no added fat | 113 g42 kcal | 37 kcal | 0.9 g | 0.4 g | 2.8 g | 117 mg |
| Peppers, red, cooked | 78 g43 kcal | 55 kcal | 0.9 g | 2.8 g | 1.2 g | 126 mg |
| Pumpkin, canned, cooked | 123 g69 kcal | 56 kcal | 1.1 g | 2.8 g | 2.8 g | 13 mg |
How to compare FDC 2710001: its source amount is 78 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2710001, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
76 kcal
155 g
At a glance
Nutrient signals in the source amount
For FDC 2710001, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
107.6 mg≈ 5% Daily ValueDietary fiber
1.1 g≈ 4% Daily ValueVitamin C
2.7 mg≈ 3% Daily ValueThe percentages above apply to FDC 2710001’s 78 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 78 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 38 kcal 49 kcal | Not established Not established |
| Protein | 0.5 g 0.7 g | Not shown Not shown |
| Carbohydrate | 4.9 g 6.3 g | 2% 2% |
| Total fat | 2.2 g 2.8 g | 3% 4% |
| Dietary fiber | 1.1 g 1.4 g | 4% 5% |
| Sugars | 1.9 g 2.5 g | Not established Not established |
| Sodium | 107.6 mg 138 mg | 5% 6% |
| Saturated fat | 0.6 g 0.7 g | 3% 4% |
| Monounsaturated Fat | 0.7 g 0.9 g | Not established Not established |
| Polyunsaturated Fat | 0.7 g 0.9 g | Not established Not established |
| Cholesterol | 1.6 mg 2 mg | 1% 1% |
| Potassium | 88.9 mg 114 mg | 2% 2% |
| Calcium | 16.4 mg 21 mg | 1% 2% |
| Iron | 0.3 mg 0.3 mg | 1% 2% |
| Magnesium | 8.6 mg 11 mg | 2% 3% |
| Vitamin C | 2.7 mg 3.4 mg | 3% 4% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 13.3 µg 17 µg | 1% 2% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 70 g 89.7 g | Not established Not established |
For FDC 2710001, approximate percentages divide the displayed 78 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2710001 to 3 source inputs totaling 103.3 g in its standardized formulation. Publishing that exact provenance makes “Spaghetti squash, cooked” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt, Oil or table fat, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
103.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without saltUSDA ingredient 11493 | 100 GM | 100 g | 96.8% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
| 3 | Oil or table fat, NFSUSDA ingredient 81200100 · encyclopedia page available | 3 GM | 3 g | 2.9% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2710001, the close-record rule searches the USDA “Other red and orange vegetables” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Spaghetti squash, cooked
- USDA category
- Other red and orange vegetables
- FDC ID
- 2710001
- FNDDS code
- 75233220
Closest inspectable record
Winter squash, cooked, fat added
- USDA category
- Other red and orange vegetables
- FDC ID
- 2709695
- FNDDS code
- 73303020
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 49 kcal | 59 kcal | −10 kcal |
| Protein | 0.7 g | 0.9 g | −0.2 g |
| Carbohydrate | 6.3 g | 8.6 g | −2.3 g |
| Total fat | 2.8 g | 2.9 g | −0.1 g |
| Dietary fiber | 1.4 g | 2.7 g | −1.3 g |
| Sodium | 138 mg | 122 mg | +16 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 10 less calories, 2.3 g less carbohydrate, and 1.3 g less dietary fiber than “Winter squash, cooked, fat added.”
Only this record lists Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt. Only the comparison record lists Squash, winter, all varieties, cooked, baked, without salt. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Salt, table; Oil or table fat, NFS.
Listed only in this record: Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt.
Listed only in the comparison: Squash, winter, all varieties, cooked, baked, without salt.
Portion evidence
The listed portion sets differ
This record’s reference amount is 78 g; a familiar listed measure is 1 cup (155 g).
The comparison record’s reference amount is 115 g; a familiar listed measure is 1 cup (230 g).
Use the 100-gram row to compare FDC 2710001 with FDC 2709695 at equal mass; use their 78 g and 115 g source amounts only for portion matching.
Evidence boundary: FDC 2710001 versus FDC 2709695 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other red and orange vegetables source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Spaghetti squash, cooked,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2710001 comes from FoodData Central Survey Foods (FNDDS). Its 49 kcal per 100 g becomes 38 kcal at 78 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2710001
FNDDS food code: 75233220
The scaling for FDC 2710001 can be exact while the match to “Spaghetti squash, cooked” is wrong. That is why this profile keeps its 78 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.