Mediterranean spaghetti squash Recipe
Mediterranean spaghetti squash has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin A and Vitamin C.
The food contains 13g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 10.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also average in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to Mediterranean cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Mediterranean spaghetti squash has been given a composite ranking of 78, and in moderation.
Calorie Breakdown
| Calories from Protein | 20% | |
| Calories from Fat | 56% | |
| Calories from Carbs | 24% |
Why this is good for you
- High in Protein
- Very high in Vitamin A
- Very high in Vitamin C
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1905 IU | 38.1% | ||
| Vitamin C | 57.5 mg | 95.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 2 mg | 6.5% | ||
| Thiamin | 0.09 mg | 5.8% | ||
| Riboflavin | 0.06 mg | 3.5% | ||
| Niacin | 3.7 mg | 18.4% | ||
| Vitamin B6 | 0.34 mg | 17.2% | ||
| Folate | 20.4 mcg | 5.1% | ||
| Vitamin B12 | 0.09 mcg | 1.5% | ||
| Pantothenic Acid | 0.62 mg | 6.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 106 mg | 10.6% | ||
| Iron | 1.4 mg | 8% | ||
| Magnesium | 26.8 mg | 6.7% | ||
| Phosphorus | 80 mg | 8% | ||
| Potassium | 292.4 mg | 8.4% | ||
| Sodium | 445.6 mg | 18.6% | ||
| Zinc | 0.56 mg | 3.7% | ||
| Copper | 0.13 mg | 6.3% | ||
| Manganese | 0.31 mg | 15.3% | ||
| Selenium | 5.1 mcg | 7.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 13 g | 4.3% | ||
| Dietary Fiber | 2.9 g | 11.6% | ||
| Sugars | 3.1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 10.9 g | 21.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 13.5 g | 20.8% | ||
| Saturated Fat | 3.2 g | 16% | ||
| Monounsaturated Fat | 7.6 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 223 Calories from Fat 0
% Daily Value *
Total Fat 13.5 g 20.8%
Saturated Fat 3.2 g 16%
Trans Fat
Cholesterol 20.4 mg 6.8%
Sodium 445.6 mg 18.6%
Total Carbohydrates 13 g 4.3%
Dietary Fiber 2.9 g11.6%
Sugars 3.1 g
Protein 10.9 g 21.8%
Vitamin A 38.1% Vitamin C 95.9%
Calcium 10.6% Iron 8%
*Based on a 2000 Calorie diet
Related Searches
Spaghetti Squash Alfredo with Prawns
Per Serving | Calories 227
Protein 21.6 g | Carbs 14.5 g | Fat 9.8 g
Spaghetti Squash Lasagne
Per Serving | Calories 256
Protein 18.3 g | Carbs 20.3 g | Fat 12.4 g
Garlicky Spaghetti Squash with Turkey..
Per Serving | Calories 281
Protein 15 g | Carbs 28 g | Fat 12.9 g
Spaghetti Squash Sesame Noodles
Per Serving | Calories 131
Protein 2.7 g | Carbs 9.8 g | Fat 9.6 g
Vegan Mexican Bake
Per Serving | Calories 263
Protein 11.6 g | Carbs 50 g | Fat 3.5 g
Tofu Fried Rice with Green Beans
Per Serving | Calories 295
Protein 14.5 g | Carbs 21.2 g | Fat 17.5 g
Almost Vegetarian Black Bean, Corn,..
Per Serving | Calories 341
Protein 15.1 g | Carbs 47.9 g | Fat 10.5 g
Lunchtime Left Over Rice Veggie Bowl
Per Serving | Calories 244
Protein 6.5 g | Carbs 50.8 g | Fat 2 g
