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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

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