1 serving (medium) of Raw Spaghetti (56 g) has 208 calories. That works out to 371 calories per 100 g. It contains 42 g of carbs, 7.3 g of protein, 0.8 g of fat and 1.8 g of fiber. Its 35.3 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Raw Spaghetti Nutrition Facts

Selected: 100 g

371

KCAL / 100G

Carbs

75g

· 27% DV

Protein

13g

· 26% DV

Fat

1.5g

· 2% 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 82% · Protein 14% · Fat 4%

Raw Spaghetti Vitamins & Minerals

Vitamins

0.18mg · 15% DV

1.6mg · 10% DV

0.11mg · 8% DV

0.4mg · 8% DV

Minerals

Selenium

63µg · 115% DV

Manganese

1mg · 43% DV

Phosphorus

189mg · 27% DV

Magnesium

53mg · 13% DV

How Nutritious Is Raw 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

38/ 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.

Raw Spaghetti Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Raw Spaghetti

To burn the 371 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

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

Is Raw 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 Raw 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 Raw Spaghetti 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

Raw Spaghetti Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 16.7:1

Above the ideal 4:1 (16.7:1).

Compare Raw Spaghetti

🍝vs🥯

Raw Spaghetti vs Poppy Seed Bagel106 kcal more per 100 g

→🍝vs🍚

Raw Spaghetti vs Bulgur Pilaf251 kcal more per 100 g

→🍝vs🍝

Raw Spaghetti vs Whole wheat pasta247 kcal more per 100 g

→🍝vs🥖

Raw Spaghetti vs Breadstick39 kcal fewer per 100 g

→

Foods Similar to Raw Spaghetti

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Raw Spaghetti

Is it safe to eat raw spaghetti?

Dry spaghetti is made to be cooked; tasting a small piece is unlikely to be an issue for most healthy people, but eating it regularly is not recommended. Its hard texture can be tough on teeth, create a choking risk, and be difficult to digest.

How can I boil spaghetti without it sticking together?

Use plenty of actively boiling water, stir frequently during the first few minutes, and avoid overcrowding the pot. Rather than adding oil to the water, toss the drained pasta with its sauce promptly.

Why do people prefer spaghetti al dente?

Al dente spaghetti is tender but still slightly firm, so it holds its shape and carries sauce well. It is less likely to become mushy than overcooked pasta and takes longer to chew.

Does boiling spaghetti reduce its protein?

Boiling does not meaningfully destroy the protein in spaghetti. However, pasta absorbs water as it cooks, so the nutrients are less concentrated in an equal weight of cooked pasta than in dry pasta.

When should salt be added to spaghetti water?

Adding salt once the water is boiling is an easy and practical approach. It mainly seasons the pasta's surface and the overall dish rather than deeply salting the center.

How should opened dry spaghetti be stored?

Keep it in a tightly sealed container in a cool, dry cupboard away from sunlight. Store it away from strongly scented foods to prevent it from absorbing odours.

Can cooked spaghetti be frozen?

Yes, cooked spaghetti can be frozen, although it may be softer after thawing. For a better texture, cook it al dente, cool it quickly, portion it, and freeze it with sauce if possible.

What should I serve with spaghetti for a more balanced meal?

Pairing spaghetti with a vegetable-based sauce and a protein source such as lentils, chickpeas, eggs, cheese, fish, or chicken can make the meal more filling. Adding vegetables also brings more variety and volume to the plate.

How does spaghetti compare with egg noodles or whole-wheat pasta?

Regular spaghetti has a mild flavour and a shape that works especially well with sauces, while whole-wheat pasta has a more pronounced grain taste and firmer texture. Egg noodles are often softer and may contain egg, so checking the label matters.

Who should avoid regular dry spaghetti?

People with coeliac disease, wheat allergy, or a medically diagnosed gluten-related disorder should avoid it because it contains gluten. Cross-contact can also matter for people who need strict gluten avoidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026