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    Nutritional Facts: Fresh Spaghetti Squash Casserole

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1 medium (303g)
    spaghetti squash
    1 cup (237g)
    water
    1 tablespoon (14g)
    butter
    1 cup (160g)
    onions
    2 (6g)
    garlic cloves
    1/2 lb (228g)
    fresh mushrooms
    2 (246g)
    fresh tomatoes
    1 teaspoon (1g)
    dried basil
    1/2 teaspoon (1g)
    dried oregano
    1/4 teaspoon (0g)
    dried thyme
    1/2 teaspoon (3g)
    salt
    1/4 teaspoon (1g)
    pepper
    1 cup (210g)
    cottage cheese
    1 cup (112g)
    mozzarella cheese
    1/4 cup (15g)
    parsley
    1 cup (108g)
    dry breadcrumbs
    1/4 cup (25g)
    parmesan cheese
    Total 1 serving
    Alanine (g) 0.1 n/a 0.0 0.0 0.0 0.5 0.1 0.0 0.0 n/a 0.0 0.0 0.8 0.8 0.0 0.5 0.3 3 1
    Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.1 n/a 0.0 0.2 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 1.0 0.6 0.0 0.6 0.4 3 1
    Ash (g) 0.8 0.2 0.3 0.6 0.1 1.9 1.2 0.1 0.0 0.0 3.0 0.0 3.0 3.7 0.3 3.1 2.0 20 3
    Aspartic acid (g) 0.2 n/a 0.0 0.1 0.0 0.4 0.3 0.0 0.0 n/a 0.0 0.0 1.9 1.8 0.0 0.8 0.7 6 1
    Beta-sitosterol n/a n/a 0.6 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1 0
    Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 69.7 7.1 3.4 36.8 10.9 6.8 24.6 15.7 8.0 6.6 0.7 2.5 174.3 565.6 20.7 197.6 277.3 1,428 238
    Calories 93.9 0.0 101.8 64.0 8.9 50.1 44.3 1.6 1.3 1.0 0.0 1.4 205.8 336.0 5.4 426.6 107.8 1,450 242
    Calories (kj) 393.9 0.0 425.9 265.6 37.4 211.6 182.0 6.8 5.5 4.0 0.0 6.0 865.2 1,404.5 22.7 1,785.2 451.3 6,068 1,011
    Campesterol n/a n/a 0.0 n/a n/a 4.6 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 1
    Carbohydrates (g) 20.9 0.0 0.0 14.9 2.0 7.4 9.6 0.3 0.3 0.2 0.0 0.4 7.1 2.5 0.9 77.7 1.0 145 24
    Cholesterol (mg) 0.0 0.0 30.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 35.7 88.5 0.0 0.0 22.0 177 29
    Copper (mg) 0.1 0.0 0.0 0.1 0.0 0.7 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.3 0.1 2 0
    Cystine (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.1 0.1 0.0 0.3 0.0 1 0
    Dietary Fiber n/a 0.0 0.0 2.7 0.1 2.3 3.0 0.3 0.2 0.1 0.0 0.1 0.0 0.0 0.5 4.9 0.0 14 2
    Folate (mcg) 36.4 0.0 0.4 30.4 0.2 38.7 36.9 2.2 1.2 1.0 0.0 0.1 25.2 7.8 22.8 115.6 2.5 321 54
    Folate, DFE (mcg) 36.4 0.0 0.4 30.4 0.2 38.7 36.9 2.2 1.2 1.0 0.0 0.1 25.2 7.8 22.8 177.1 2.5 383 64
    Folate, food (mcg) 36.4 0.0 0.4 30.4 0.2 38.7 36.9 2.2 1.2 1.0 0.0 0.1 25.2 7.8 22.8 27.0 2.5 233 39
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 88.6 0.0 89 15
    Fructose n/a n/a n/a 2.1 n/a 0.4 3.4 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 2.7 0.0 9 1
    Galactose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.2 n/a 0.0 0.0 0 0
    Glucose (dextrose) n/a n/a n/a 3.2 n/a 3.4 3.1 0.0 0.0 n/a n/a 0.0 0.0 0.6 n/a 2.0 0.0 12 2
    Glutamic acid (g) 0.3 n/a 0.0 0.4 0.0 0.8 1.1 0.0 0.0 n/a 0.0 0.0 5.5 5.0 0.0 4.5 2.2 20 3
    Glycine (g) 0.1 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.5 0.6 0.0 0.5 0.2 2 0
    Histidine (g) 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.7 0.6 0.0 0.3 0.3 2 0
    Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Iron (mg) 0.9 0.0 0.0 0.3 0.1 1.1 0.7 0.6 0.2 0.4 0.0 0.1 0.1 0.5 0.9 5.2 0.2 12 2
    Isoleucine (g) 0.1 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 1.2 1.3 0.0 0.6 0.5 4 1
    Lactose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 5.6 0.1 n/a 0.0 0.0 6 1
    Leucine (g) 0.1 n/a 0.0 0.0 0.0 0.3 0.1 0.0 0.0 0.0 0.0 0.0 2.3 2.0 0.0 1.0 0.9 7 1
    Lysine (g) 0.1 n/a 0.0 0.1 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 2.0 1.1 0.0 0.5 0.7 5 1
    Magnesium (mg) 36.4 2.4 0.3 16.0 1.5 20.5 27.1 5.0 1.4 0.8 0.0 1.0 16.8 22.4 7.5 46.4 9.5 215 36
    Maltose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.1 n/a 2.1 0.0 2 0
    Manganese (mg) 0.4 0.0 0.0 0.2 0.1 0.1 0.3 0.1 0.0 0.0 0.0 0.1 0.0 0.0 0.0 1.0 0.0 2 0
    Methionine (g) 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.6 0.6 0.0 0.3 0.3 2 0
    Monounsaturated Fat (g) 0.1 0.0 3.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 1.6 7.4 0.0 1.1 2.1 15 3
    Niacin (mg) 2.9 0.0 0.0 0.2 0.0 8.2 1.5 0.0 0.0 0.0 0.0 0.0 0.2 0.1 0.2 7.2 0.0 21 3
    Pantothenic acid (mg) 1.1 0.0 0.0 0.2 0.0 3.4 0.2 0.0 0.0 n/a 0.0 0.0 1.2 0.2 0.1 0.6 0.1 7 1
    Phenylalanine (g) 0.1 n/a 0.0 0.0 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 1.2 1.1 0.0 0.7 0.5 4 1
    Phosphorus (mg) 36.4 0.0 3.4 46.4 9.2 195.7 59.0 1.9 0.7 0.7 0.0 0.9 333.9 396.5 8.7 178.2 182.3 1,454 242
    Phytosterols n/a n/a n/a 24.0 n/a n/a 17.2 0.7 1.0 0.6 0.0 0.5 n/a n/a 0.8 8.6 n/a 53 9
    Polyunsaturated Fat (g) 0.7 0.0 0.4 0.0 0.0 0.4 0.2 0.0 0.0 0.0 0.0 0.0 0.3 0.9 0.0 2.2 0.3 5 1
    Potassium (mg) 327.2 2.4 3.4 233.6 24.1 723.5 583.0 18.4 6.3 2.8 0.2 7.6 218.4 85.1 83.1 211.7 31.3 2,562 427
    Proline (g) 0.1 n/a 0.0 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.0 0.0 2.6 2.6 0.0 1.5 1.2 8 1
    Protein (g) 1.9 0.0 0.1 1.8 0.4 7.0 2.2 0.2 0.0 0.0 0.0 0.1 23.4 24.8 0.4 14.4 9.6 86 14
    Retinol (mcg) 0.0 0.0 95.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 75.6 194.9 0.0 0.0 55.8 422 70
    Riboflavin (mg) 0.1 0.0 0.0 0.0 0.0 0.9 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.3 0.0 0.4 0.1 2 0
    Saturated Fat (g) 0.4 0.0 7.3 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 3.6 14.7 0.0 1.3 4.3 32 5
    Selenium (mcg) 0.9 0.0 0.1 0.8 0.9 21.2 0.0 0.0 0.0 0.0 0.0 0.0 20.4 19.0 0.0 27.2 4.4 95 16
    Serine (g) 0.1 n/a 0.0 0.0 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 1.3 0.8 0.0 0.7 0.6 4 1
    Sodium (mg) 51.5 7.1 101.4 6.4 1.0 11.4 12.3 0.5 0.1 0.2 1,162.7 0.1 764.4 702.2 8.4 790.6 382.3 4,003 667
    Starch n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 64.4 n/a 64 11
    Stigmasterol n/a n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a n/a n/a 1.6 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 2 0
    Sugar n/a 0.0 0.0 6.8 0.1 4.5 6.5 0.0 0.0 0.0 0.0 0.0 5.6 1.2 0.1 6.7 0.2 32 5
    Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.0 0.1 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 1.0 0.0 2 0
    Threonine (g) 0.1 n/a 0.0 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.0 1.1 1.1 0.0 0.5 0.4 3 1
    Tocopherol, alpha n/a 0.0 0.3 0.0 0.0 0.0 1.3 0.1 0.1 0.0 0.0 0.0 0.2 0.2 0.1 0.1 0.1 3 0
    Tocopherol, beta n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, delta n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.2 n/a 0 0
    Tocopherol, gamma n/a n/a 0.0 0.0 n/a 0.0 0.3 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.1 0.8 n/a 1 0
    Total Fat (g) 1.7 0.0 11.5 0.2 0.0 0.8 0.5 0.0 0.0 0.0 0.0 0.0 9.0 25.0 0.1 5.7 7.2 62 10
    Trans-monoenoic Fat n/a n/a 0.4 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a n/a 0.5 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 0.0 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.6 0.0 0.2 0.1 1 0
    Tyrosine (g) 0.1 n/a 0.0 0.0 0.0 0.1 0.0 0.0 0.0 n/a 0.0 0.0 1.3 1.2 0.0 0.4 0.6 4 1
    Valine (g) 0.1 n/a 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 1.6 1.5 0.0 0.6 0.6 5 1
    Vitamin A, IU (IU) 151.5 0.0 354.9 3.2 0.5 0.0 2,049.2 5.2 8.5 13.3 0.0 3.1 294.0 757.1 1,263.6 0.0 216.3 5,120 853
    Vitamin A, RAE (mcg) 9.1 0.0 97.1 0.0 0.0 0.0 103.3 0.3 0.4 0.7 0.0 0.2 77.7 200.5 63.2 0.0 57.3 610 102
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.9 2.6 0.0 0.4 0.6 5 1
    Vitamin B-6 (mg) 0.3 0.0 0.0 0.2 0.1 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.1 0.0 1 0
    Vitamin C (mg) 6.4 0.0 0.0 11.8 1.9 4.8 33.7 0.0 0.0 0.2 0.0 0.0 0.0 0.0 20.0 0.0 0.0 79 13
    Vitamin D (IU) 0.0 0.0 8.5 0.0 0.0 15.9 0.0 0.0 0.0 0.0 0.0 0.0 6.3 17.9 0.0 0.0 5.3 54 9
    Water (g) 277.5 236.8 2.3 142.6 3.5 210.3 232.5 0.1 0.0 0.0 0.0 0.1 167.6 56.0 13.2 7.0 5.2 1,355 226
    Zinc (mg) 0.6 0.0 0.0 0.3 0.1 1.2 0.4 0.0 0.0 0.0 0.0 0.0 0.8 3.3 0.2 1.6 1.0 9 2

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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