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Whole wheat spaghetti bolognese Calories
Whole wheat pasta with minced meat tomato sauce, higher fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole wheat spaghetti bolognese (220 g) has 348 calories. That works out to 158 calories per 100 g. It contains 42.2 g of carbs, 17.8 g of protein, 11.9 g of fat and 6.8 g of fiber. Its 37.4 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole wheat spaghetti bolognese Nutrition Facts
Selected: 1 cup (medium) · 220 g
348
KCAL / 220G
Carbs
42.2g
· 15% DV
Protein
17.8g
· 36% DV
Fat
11.9g
· 15% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 21% · Fat 30%
Whole wheat spaghetti bolognese nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 4.18 g | 21% |
| Trans fat | 0.26 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 42.2 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 17.8 g | 36% |
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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How Many Calories in 1 Cup of Whole wheat spaghetti bolognese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 348 kcal |
| 1 ounce (small) | 28 g | 44 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (half) | 110 g | 174 kcal |
| 1 serving (small) | 180 g | 284 kcal |
| 2 piece (whole) | 220 g | 348 kcal |
| 1 serving (medium) | 250 g | 395 kcal |
| 1 cup (large) | 300 g | 474 kcal |
| 1 serving (large) | 350 g | 553 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Whole wheat spaghetti bolognese
What is in whole wheat spaghetti bolognese?
Whole wheat spaghetti bolognese combines whole wheat pasta with a slow-cooked minced-meat and tomato sauce. The sauce often includes onion, carrot, celery, garlic, and herbs, though ingredients vary by recipe and by whether it follows an Italian or home-style version.
How do you make whole wheat spaghetti bolognese?
Make whole wheat spaghetti bolognese by simmering browned minced meat with aromatics and tomatoes while the pasta cooks separately. Drain the spaghetti while still firm, then toss it briefly with the sauce so it absorbs flavor without becoming overcooked.
Is whole wheat spaghetti bolognese different from regular spaghetti bolognese?
Yes. Whole wheat spaghetti bolognese uses pasta made with whole wheat flour, while the usual version uses refined-wheat pasta; the meat-and-tomato sauce can be much the same. Whole wheat pasta has a nuttier flavor and a firmer, more textured bite.
What meat is best for whole wheat spaghetti bolognese?
Beef mince is a common choice for whole wheat spaghetti bolognese, while a beef-and-pork blend gives the sauce a richer flavor. Choose mince that browns well, and drain excess rendered fat if you want a less greasy sauce.
How do you stop whole wheat spaghetti bolognese pasta from going mushy?
Cook the spaghetti for whole wheat spaghetti bolognese until just al dente, checking it before the package’s maximum cooking time. Whole wheat strands can soften quickly once mixed with hot sauce, so combine them shortly before serving rather than letting them sit.
What should you serve with whole wheat spaghetti bolognese?
A green salad, roasted vegetables, or steamed greens pair well with whole wheat spaghetti bolognese. These sides add freshness alongside the rich meat sauce; garlic bread is also popular, though the meal is already substantial without it.
Can you make whole wheat spaghetti bolognese ahead of time?
Yes, you can make the bolognese sauce for whole wheat spaghetti bolognese ahead and cook the pasta just before serving. Refrigerate the cooled sauce in a covered container, then reheat it thoroughly and toss it with freshly cooked spaghetti.
How long does whole wheat spaghetti bolognese last in the fridge?
Whole wheat spaghetti bolognese keeps in the refrigerator for about three to four days when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat, until steaming hot throughout, rather than warming the whole batch repeatedly.
Can you freeze whole wheat spaghetti bolognese?
Yes, whole wheat spaghetti bolognese can be frozen, but the pasta may be softer after thawing. For the best texture, freeze the meat sauce separately and cook fresh spaghetti when serving; thaw the sauce in the refrigerator before reheating it.
Why is whole wheat spaghetti bolognese sometimes dry?
Whole wheat spaghetti bolognese can seem dry if the sauce has reduced too much or the pasta has absorbed the liquid while standing. Loosen it with a splash of pasta water or broth as you reheat, adding a little at a time until coated.
Whole wheat spaghetti bolognese Vitamins & Minerals
Vitamins
B12
1.21µg · 50% DV
B3
4.62mg · 29% DV
Biotin
7.04µg · 23% DV
B6
0.31mg · 18% DV
Minerals
Selenium
37µg · 67% DV
Manganese
0.92mg · 40% DV
Phosphorus
260mg · 37% DV
Zinc
2.97mg · 27% DV
Sodium
528mg · 23% DV
Potassium ⭐
561mg · 17% DV
Whole wheat spaghetti bolognese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat spaghetti bolognese
To burn the 348 calories in 1 cup (medium) (220 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.
What is Whole wheat spaghetti bolognese?
Whole wheat spaghetti bolognese pairs whole wheat pasta with a minced-meat and tomato sauce, drawing on the Italian tradition of meat ragù associated with Bologna. The pasta has a heartier bite and a gently nutty flavour than white spaghetti, while the savoury, tomato-rich sauce makes the dish familiar and comforting.
It is usually served hot as a main meal, often with a green salad or a little grated cheese. Whole wheat pasta contributes more fibre, and the meat adds protein, so it can make a filling one-dish meal. For a lighter plate, use a moderate amount of sauce and add vegetables such as mushrooms, courgette or a side salad.
How Nutritious Is Whole wheat spaghetti bolognese?
Nutrient density
Medium
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
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.
Is Whole wheat spaghetti bolognese 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 Whole wheat spaghetti bolognese Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat spaghetti bolognese Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Whole wheat spaghetti bolognese Fat Profile
SATURATED
4.18g
MONOUNSATURATED
4.62g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.