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Nutritional Facts: Southwest Spaghetti Squash

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 (303g)
spaghetti squash
14 ounces (397g)
Mexican-style tomatoes
14 ounces (287g)
black beans
3/4 cup (85g)
monterey jack cheese
1/4 cup (4g)
cilantro
1 teaspoon (2g)
ground cumin
1/4 teaspoon (1g)
garlic salt
1/4 teaspoon (1g)
black pepper
Total 1 serving
Alanine (g) 0.1 n/a 1.1 0.6 n/a n/a 0.0 0.0 2 0
Alcohol n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.1 n/a 1.6 0.8 n/a n/a 0.0 0.0 2 1
Ash (g) 0.8 5.5 3.3 3.0 0.1 0.2 0.0 0.0 13 3
Aspartic acid (g) 0.2 n/a 3.1 1.3 n/a n/a 0.0 0.0 5 1
Beta-sitosterol n/a n/a n/a n/a 0.1 n/a n/a n/a 0 0
Caffeine n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 69.7 79.4 77.4 632.2 2.7 19.6 0.6 2.5 884 221
Calories 93.9 59.5 378.4 316.1 0.9 7.9 2.6 1.4 861 215
Calories (kj) 393.9 250.1 1,582.4 1,323.8 3.8 32.9 10.7 6.0 3,604 901
Campesterol n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Carbohydrates (g) 20.9 14.4 68.0 0.6 0.1 0.9 0.6 0.4 106 26
Cholesterol (mg) 0.0 0.0 0.0 75.4 0.0 0.0 0.0 0.0 75 19
Copper (mg) 0.1 0.4 0.6 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.0 n/a 0.3 0.1 n/a n/a 0.0 0.0 0 0
Dietary Fiber n/a n/a 24.9 0.0 0.1 0.2 0.1 0.1 25 6
Folate (mcg) 36.4 35.7 427.1 15.3 2.5 0.2 0.4 0.1 518 129
Folate, DFE (mcg) 36.4 35.7 427.1 15.3 2.5 0.2 0.4 0.1 518 129
Folate, food (mcg) 36.4 35.7 427.1 15.3 2.5 0.2 0.4 0.1 518 129
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Galactose n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glutamic acid (g) 0.3 n/a 3.9 5.1 n/a n/a 0.0 0.0 9 2
Glycine (g) 0.1 n/a 1.0 0.4 n/a n/a 0.0 0.0 1 0
Histidine (g) 0.0 n/a 0.7 0.7 n/a n/a 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Iron (mg) 0.9 1.0 6.0 0.6 0.1 1.4 0.0 0.1 10 3
Isoleucine (g) 0.1 n/a 1.1 1.3 n/a n/a 0.0 0.0 2 1
Lactose n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.1 n/a 2.0 2.0 n/a n/a 0.0 0.0 4 1
Lysine (g) 0.1 n/a 1.7 1.7 n/a n/a 0.0 0.0 4 1
Magnesium (mg) 36.4 43.7 200.7 22.9 1.0 7.7 0.6 1.0 314 78
Maltose n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.4 0.5 1.3 0.0 0.0 0.1 0.0 0.1 2 1
Methionine (g) 0.0 n/a 0.4 0.5 n/a n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 0.1 0.0 0.1 7.4 0.0 0.3 0.0 0.0 8 2
Niacin (mg) 2.9 2.5 1.4 0.1 0.0 0.1 0.0 0.0 7 2
Pantothenic acid (mg) 1.1 0.6 0.7 0.2 0.0 n/a 0.0 0.0 3 1
Phenylalanine (g) 0.1 n/a 1.4 1.1 n/a n/a 0.0 0.0 3 1
Phosphorus (mg) 36.4 55.6 401.3 376.3 1.9 10.5 3.2 0.9 886 222
Phytosterols n/a n/a n/a n/a 0.2 1.4 0.1 0.5 2 1
Polyunsaturated Fat (g) 0.7 0.1 0.7 0.8 0.0 0.1 0.0 0.0 2 1
Potassium (mg) 327.2 424.7 1,017.7 68.6 20.8 37.5 9.2 7.6 1,914 478
Proline (g) 0.1 n/a 1.1 2.3 n/a n/a 0.0 0.0 3 1
Protein (g) 1.9 2.7 25.4 20.7 0.1 0.4 0.1 0.1 51 13
Retinol (mcg) 0.0 0.0 0.0 162.7 0.0 0.0 0.0 0.0 163 41
Riboflavin (mg) 0.1 0.1 0.2 0.3 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.4 0.0 0.4 16.2 0.0 0.0 0.0 0.0 17 4
Selenium (mcg) 0.9 1.6 3.4 12.3 0.0 0.1 0.2 0.0 19 5
Serine (g) 0.1 n/a 1.4 1.2 n/a n/a 0.0 0.0 3 1
Sodium (mg) 51.5 1,591.7 2.9 454.3 1.8 3.5 0.5 0.1 2,106 527
Stigmasterol n/a n/a n/a n/a 0.1 n/a n/a n/a 0 0
Sucrose n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Sugar n/a n/a n/a 0.4 0.0 0.0 0.0 0.0 1 0
Theobromine n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.1 0.1 0.7 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.1 n/a 1.1 0.7 n/a n/a 0.0 0.0 2 0
Tocopherol, alpha n/a n/a n/a 0.2 0.1 0.1 0.0 0.0 0 0
Tocopherol, beta n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, delta n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Total Fat (g) 1.7 0.3 1.5 25.7 0.0 0.5 0.0 0.0 30 7
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tryptophan (g) 0.0 n/a 0.3 0.3 n/a n/a 0.0 0.0 1 0
Tyrosine (g) 0.1 n/a 0.7 1.0 n/a n/a 0.0 0.0 2 0
Valine (g) 0.1 n/a 1.3 1.4 n/a n/a 0.0 0.0 3 1
Vitamin A, IU (IU) 151.5 1,548.0 17.2 651.7 269.9 26.7 0.0 3.1 2,668 667
Vitamin A, RAE (mcg) 9.1 79.4 0.0 167.8 13.5 1.3 0.0 0.2 271 68
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.7 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.3 0.4 0.2 0.1 0.0 0.0 0.0 0.0 1 0
Vitamin C (mg) 6.4 24.6 0.0 0.0 1.1 0.2 0.0 0.0 32 8
Vitamin D (IU) 0.0 0.0 0.0 18.6 0.0 0.0 0.0 0.0 19 5
Water (g) 277.5 374.0 188.5 34.8 3.7 0.2 0.0 0.1 879 220
Zinc (mg) 0.6 0.5 3.2 2.5 0.0 0.1 0.0 0.0 7 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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