Vegetable

How much fiber is in spaghetti squash?

Spaghetti Squash has 2.2 g of fiber per 1 cup cooked (155 g). That is 8% of the daily value and a moderate amount for a vegetable.

2.2g

per 1 cup cooked

1.4g

per 100 g

daily value

#29of 60

vegetables

Soluble vs insoluble

Soluble 0.6g 27% Insoluble 1.6g 73%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About spaghetti squash and fiber

A cup of cooked spaghetti squash provides 2.2 grams of fiber, less than wheat pasta but with far fewer carbohydrates. The strands are mostly water, so it is a low-density fiber source.

Counts toward plant diversityLow FODMAP at this serving

How spaghetti squash compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Beet	1 medium	2.3 g	2.8 g	8%
Cooked Spinach	1/2 cup	2.2 g	2.4 g	8%
Raw Cabbage	1 cup shredded	2.2 g	2.5 g	8%
Spaghetti Squash	1 cup cooked	2.2 g	1.4 g	8%
Cauliflower	1 cup chopped	2.1 g	2 g	8%
Sauerkraut	1/2 cup	2.1 g	2.8 g	8%
Romaine Lettuce	2 cups	2 g	2.1 g	7%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

12×

servings of spaghetti squash to reach 25 g, the adequate intake for adult women

18×

servings of spaghetti squash to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for spaghetti squash

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Squash, winter, spaghetti, raw	1.5 g	–	–
Spaghetti squash, cooked	1.4 g	–	–
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	1.4 g	–	–
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	1.4 g	–	–

Frequently asked questions

How much fiber is in spaghetti squash?

1 cup cooked of spaghetti squash, about 155 grams, contains 2.2 grams of dietary fiber. That is 1.4 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is spaghetti squash high in fiber?

Not especially. Spaghetti Squash has 2.2 g per serving, which ranks 29 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in spaghetti squash soluble or insoluble?

About 27% of the fiber in spaghetti squash is soluble (0.6 g) and 73% is insoluble (1.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of spaghetti squash would reach a daily fiber goal?

It would take about 12 servings to reach 25 g (the adequate intake for adult women) and 18 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.