Spaghetti squash serving size, cups to grams
Here a serving of spaghetti squash is counted as 1 cup (cubes), which USDA weighs at 3.6 oz (101 g), with 31 calories and 0.65 g protein. 100 g (3.5 oz) is about 1 cup.
Serving sizes of spaghetti squash
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, cubes | 3.6 oz (101 g) | 31 calories | 0.65 g | 7 g | 0.58 g |
| 1 oz | 1 oz (28 g) | 9 calories | 0.18 g | 2 g | 0.16 g |
| 100 g | 3.5 oz (100 g) | 31 calories | 0.64 g | 6.9 g | 0.57 g |
Cups to grams
USDA weighs 1 cup (cubes) of spaghetti squash at 101 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 3.6 oz (101 g) | 31 calories |
| 3/4 cup | 2.7 oz (76 g) | 23 calories |
| 2/3 cup | 2.4 oz (67 g) | 21 calories |
| 1/2 cup | 1.8 oz (50 g) | 16 calories |
| 1/3 cup | 1.2 oz (34 g) | 10 calories |
| 1/4 cup | 0.9 oz (25 g) | 8 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 9 calories |
| 100 g (3.5 oz) | 1 cup | 31 calories |
| 1 lb (454 g) | 4 1/2 cups | 141 calories |
What 3.5 oz (100 g) of spaghetti squash looks like
3.5 oz (100 g) of spaghetti squash is 3.5 oz, or about 1 cup. It has 31 calories, 0.64 g protein, 6.9 g carbs and 0.57 g fat.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Raw squash (winter, spaghetti) | 1 cup (cubes): 3.6 oz (101 g) | 31 calories | 0.64 g |
| Cooked squash (winter, spaghetti) | 1 cup: 5.5 oz (155 g) | 27 calories | 0.66 g |
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw squash (winter, spaghetti): Squash, winter, spaghetti, raw, FDC ID 169298 (SR Legacy, published 2019-04-01)
- Cooked squash (winter, spaghetti): Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt, FDC ID 169299 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.