1 cup (medium) of Spaghetti (140 g) has 221 calories. That works out to 158 calories per 100 g. It contains 43.3 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 21 µg of Selenium covers 38% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Spaghetti?

Spaghetti is a long, thin pasta traditionally made from durum wheat semolina and water, and associated with Italian cooking. When cooked, the strands turn tender while retaining a pleasant bite if left al dente. It is commonly served with tomato-based sauces, olive oil and garlic, or meat sauces; grated cheese is often added at the table. Across the English-speaking world, it is an easy weeknight staple, served as a main dish or alongside a salad.

Spaghetti is mainly a carbohydrate source, with 30.9 g of carbohydrate per 100 g. For a more balanced, satisfying meal, pair it with vegetables and a source of protein such as beans, eggs, cheese or meat. A vegetable-rich tomato sauce keeps the plate fresh without making the meal feel heavy.

Spaghetti Nutrition Facts

Selected: 100 g

158

KCAL / 100G

Carbs

30.9g

· 11% DV

Protein

5.8g

· 12% DV

Fat

0.9g

· 1% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 80% · Protein 15% · Fat 5%

Spaghetti Vitamins & Minerals

Vitamins

0.11mg · 9% DV

1.3mg · 8% DV

0.18mg · 4% DV

Biotin

1µg · 3% DV

Minerals

Selenium

15µg · 27% DV

Zinc

1mg · 9% DV

Phosphorus

54mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Spaghetti?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

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.

Spaghetti Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spaghetti

To burn the 158 calories in 100 g:

🚶

39min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spaghetti Processed?

NOVA 3

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.

Does Spaghetti Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spaghetti Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Spaghetti Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Spaghetti

🍝vs🍚

Spaghetti vs Bulgur Pilaf38 kcal more per 100 g

→🍝vs🍝

Spaghetti vs Whole wheat pasta34 kcal more per 100 g

→🍝vs🥖

Spaghetti vs Breadstick252 kcal fewer per 100 g

→🍝vs🥯

Spaghetti vs Simit182 kcal fewer per 100 g

→

Foods Similar to Spaghetti

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Spaghetti

How do you cook spaghetti?

Add spaghetti to a pot of boiling water and stir it soon after adding it so the strands do not clump. Cook according to the package directions, then taste a strand near the end to check its texture.

How long should spaghetti boil?

The boiling time for spaghetti varies by brand and thickness, so use the package directions as your guide. For a firmer, al dente texture, start tasting near the end of the suggested cooking time.

How do you keep spaghetti from sticking together?

Stir spaghetti soon after adding it to boiling water, then stir it occasionally as it cooks. A roomy pot with plenty of water helps the strands move freely; adding oil to the water is not necessary.

Should you rinse spaghetti after cooking?

Usually, no: draining spaghetti without rinsing leaves surface starch that helps sauce cling to the strands. Rinsing is useful if you are serving the spaghetti cold in a pasta salad, since it stops cooking and removes some starch.

What does al dente spaghetti mean?

Al dente spaghetti is tender but still slightly firm when bitten. Taste a strand toward the end of cooking rather than relying only on the clock, especially if you plan to toss the pasta with hot sauce afterward.

Why do people break spaghetti before cooking it?

People sometimes break spaghetti to fit it into a small pot, but it cooks just as well unbroken in a larger pot. Add the strands to boiling water and gently guide the softened ends under the water.

How do you get spaghetti sauce to cling to the pasta?

Toss drained spaghetti with the sauce while both are hot, preferably in a pan. A small splash of the starchy cooking water can loosen a thick sauce and help it coat the strands evenly.

What is the difference between spaghetti and linguine?

Spaghetti is round in cross-section, while linguine is flatter and wider. Both are long pasta shapes, but their different surfaces and widths can suit different sauces; spaghetti is often paired with tomato-based or meat sauces.

Can you freeze cooked spaghetti?

Yes, cooked spaghetti can be frozen. Let it cool, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating with a little water or sauce to restore moisture.

Does spaghetti make you gain weight?

Spaghetti does not automatically cause weight gain. Overall food intake matters, and a large serving or a rich, oily sauce can make a meal more energy-dense; pairing spaghetti with vegetables and a protein-rich topping can make it more filling.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026