1 cup (medium) of Spaghetti Pasta (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 18.2 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 49 (medium), so it raises blood sugar at a moderate pace.

What is Spaghetti Pasta?

Spaghetti pasta is made from wheat and shaped into long, thin strands. It comes from Italy, where it is commonly served with sauces that cling to the strands, from simple tomato and olive oil to richer meat sauces. Cooked until just tender, it has a mild, wheaty flavour and a pleasantly firm bite.

It works well as an everyday main meal, tossed with vegetables, herbs and sauce, or served with grated cheese. Its nutritional profile is mainly carbohydrate, with modest protein and little fat. For a lighter plate, use plenty of vegetables and a tomato-based sauce rather than a rich, creamy one.

Spaghetti Pasta 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%

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Spaghetti Pasta Vitamins & Minerals

Vitamins

0.08mg · 7% DV

0.2mg · 4% DV

0.6mg · 4% DV

0.04mg · 2% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

44mg · 6% DV

Potassium ⭐

44mg · 1% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Spaghetti Pasta?

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 Pasta 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 Pasta

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 Pasta 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 Pasta 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 Pasta Good For?

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

Spaghetti Pasta Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 21:1

Above the ideal 4:1 (21:1).

Compare Spaghetti Pasta

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Spaghetti Pasta vs Bulgur Pilaf38 kcal more per 100 g

→🍝vs🍝

Spaghetti Pasta vs Whole wheat pasta34 kcal more per 100 g

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Spaghetti Pasta vs Breadstick252 kcal fewer per 100 g

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Spaghetti Pasta vs Simit182 kcal fewer per 100 g

→

Foods Similar to Spaghetti Pasta

🍚

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 Pasta

How much water should you use to cook spaghetti pasta?

Use a large pot with plenty of water so the spaghetti pasta can move freely as it cooks. This helps the strands cook evenly and reduces sticking; stir after adding the pasta, especially while the strands soften.

Should you salt the water for spaghetti pasta?

Yes, salt the water for spaghetti pasta as it comes to a boil. The strands absorb some of the seasoning while cooking, which gives them flavor throughout; adding salt only to the sauce will not season the pasta itself as evenly.

How do you cook spaghetti pasta al dente?

Cook spaghetti pasta until it is tender but still offers a slight bite in the center. Start tasting it shortly before the package’s suggested cooking time ends, then drain it promptly so residual heat does not make it too soft.

How do you get sauce to stick to spaghetti pasta?

Drain spaghetti pasta just before it reaches your preferred tenderness and toss it directly with the sauce. A small splash of the starchy cooking water helps the sauce cling to the strands; rinsing the pasta removes that useful starch.

What is the difference between spaghetti pasta and linguine?

Spaghetti pasta has a round cross-section, while linguine is flattened and slightly wider. Both are long strands and work with many of the same sauces, but linguine’s broader surface is often paired with seafood or lighter, oil-based sauces.

How is spaghetti pasta different from angel hair pasta?

Spaghetti pasta is thicker than angel hair, which means it takes longer to cook and holds up better with hearty sauces. Angel hair cooks very quickly and is usually served with delicate sauces that will not overwhelm its fine strands.

How should you store dry spaghetti pasta?

Keep dry spaghetti pasta in a cool, dry cupboard, sealed in its original package or an airtight container. Protect it from moisture and pantry pests; properly stored dry pasta keeps well, though you should follow any best-before guidance on the package.

Can you freeze cooked spaghetti pasta?

Yes, you can freeze cooked spaghetti pasta, preferably tossed with a little sauce so the strands are less likely to dry out. Cool it promptly, seal it in a freezer-safe container, and thaw it in the refrigerator before reheating thoroughly.

Can you cook spaghetti pasta directly in the sauce?

Yes, spaghetti pasta can cook directly in a thin, well-hydrated sauce, but it needs enough liquid and frequent stirring to cook evenly. This method takes more attention than boiling separately; add hot water or stock if the sauce thickens too soon.

Can you cook spaghetti pasta in the microwave?

Yes, spaghetti pasta can be cooked in a large microwave-safe bowl with enough water to cover the strands. Use a deep container to prevent spills, stir during cooking, and handle the bowl carefully because both the water and steam become very hot.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026