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A fiber-containing cake made with oats and spaghetti squash; nutrition varies by recipe.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Spaghetti Squash Oat Cake (80 g) has 176 calories. That works out to 220 calories per 100 g. It contains 26.4 g of carbs, 4.4 g of protein, 6.4 g of fat and 3.2 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 80 g
176
KCAL / 80G
Carbs
26.4g
· 10% DV
Protein
4.4g
· 9% DV
Fat
6.4g
· 8% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 10% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 3.2 g | 11% |
| Protein | 4.4 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 80 g | 176 kcal |
| 1 ounce (medium) | 28.4 g | 62 kcal |
| 1 piece (small) | 45 g | 99 kcal |
| 1 slice (thin) | 50 g | 110 kcal |
| 1 serving (medium) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 100 g | 220 kcal |
| 1 slice (thick) | 110 g | 242 kcal |
| 1 cup (chopped) | 130 g | 286 kcal |
Calculated from 220 calories per 100 g.
Spaghetti squash oat cake is usually mildly sweet and soft, with a texture that can be slightly moist or fibrous. Its squash flavor may be subtle or noticeable depending on the recipe, spices, and sweetener used.
Yes, spaghetti squash oat cake can be made without eggs, but the result may be less firm. A mashed banana or flaxseed mixed with water can help bind the batter; adjust the recipe’s liquid if it becomes too loose.
Excess water in the cooked squash is a common cause. Drain or press the squash strands before mixing them into the batter, bake until the center is set, and let the cake cool before slicing.
Cut the squash in half, remove the seeds, and roast it until tender. Scrape the flesh into strands with a fork, then drain them well; wet squash can make the cake dense and damp.
Yes, but whole rolled oats make the crumb coarser than oat flour. For a more even texture, pulse some or all of the oats in a blender before adding them to the spaghetti squash oat cake batter.
Cinnamon, vanilla, chopped nuts, or dried fruit can add flavor and texture to spaghetti squash oat cake. Keep additions modest if the squash is especially moist, since extra ingredients can make the batter harder to bake evenly.
Yes, thawed frozen spaghetti squash can work in the cake. Drain it thoroughly and press out excess moisture before mixing; otherwise, the batter may need longer to bake and the finished cake can be soggy.
Spaghetti squash oat cake is ready when the center feels set and a toothpick inserted there comes out without wet batter. A few moist crumbs are fine; let the cake cool in its pan so it can firm up.
Once completely cool, store spaghetti squash oat cake in a covered container in the refrigerator. Its cooked squash makes refrigeration a sensible choice, especially if the cake is moist or your kitchen is warm.
Yes, freeze spaghetti squash oat cake in individual slices wrapped tightly or sealed in an airtight container. Thaw a slice in the refrigerator, then warm it briefly if you prefer a softer, freshly baked texture.
Vitamins
B1
0.14mg · 12% DV
B2
0.1mg · 8% DV
Biotin
2µg · 7% DV
Vitamin E
0.88mg · 6% DV
Minerals
Manganese
0.52mg · 23% DV
Phosphorus
84mg · 12% DV
Copper
0.1mg · 11% DV
Selenium
5.6µg · 10% DV
Sodium
128mg · 6% DV
Potassium ⭐
144mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 176 calories in 1 slice (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Spaghetti squash oat cake is a home-style cake made by folding cooked spaghetti squash—whose flesh separates into strands—into an oat-based batter. It is a contemporary way to use the mild squash in a sweet bake rather than a dish with one established regional origin; recipes vary, often adding spices, nuts or a sweetener.
The oats give the cake a hearty, slightly textured crumb, while the squash helps keep it soft and moist. Serve a slice with tea or coffee as a snack or breakfast, or add yoghurt and fruit for a more substantial plate. It contains fibre, though the amount and overall nutrition depend on the recipe. For a lighter version, use a modest amount of sugar and oil and skip a rich frosting.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.2g
MONOUNSATURATED
2.48g
POLYUNSATURATED
1.52g
Omega 6:3 ratio 22.7:1
Above the ideal 4:1 (22.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.