Know what’s on your plate
Spaghetti
Calories & nutrition facts
protein-fortified, cooked, enriched
Nutrition facts
Per 100 g% DV- Calories 164 kcal —
- Protein 8.9 g 18%
- Carbohydrate 29 g 11%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2 g 7%
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.3 mg 25%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 82 µg 21%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 10 mg 1%
- Iron 0.72 mg 4%
- Magnesium 30 mg 7%
- Phosphorus 50 mg 4%
- Potassium 42 mg 1%
- Zinc 0.5 mg 5%
- Copper 0.08 mg 9%
- Manganese 0.42 mg 18%
- Selenium 25.2 µg 46%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 164 | 8.9 g | 29 g | 0.2 g |
| 1 × cup | 140 g | 230 | 12 g | 40 g | 0.3 g |
| 2 × cup | 280 g | 459 | 25 g | 81 g | 0.6 g |
| ½ × cup | 70 g | 115 | 6.2 g | 20 g | 0.1 g |
| 3 × cup | 420 g | 689 | 37 g | 121 g | 0.9 g |
| 4 × cup | 560 g | 918 | 50 g | 162 g | 1.2 g |
Similar foods
- Spinach spaghettidry372 kcal / 100 g
- Spaghetti winter squashcooked, boiled, drained, or baked, with salt27 kcal / 100 g
- Macaroni spaghetti pastadried, boiled, w/ salt, gluten free153 kcal / 100 g
- Wholemeal spaghettimacaroni, raw357 kcal / 100 g
- Pastadry, enriched371 kcal / 100 g
- Whole wheat pastaspaghetti, macaroni, cooked149 kcal / 100 g
- Vegetable macaronienriched, cooked128 kcal / 100 g
- Regular pastacooked, no added salt167 kcal / 100 g
- Fortified fiber pastaboiled134 kcal / 100 g
- Egg noodlesenriched, cooked138 kcal / 100 g
Questions about Spaghetti
How much dry spaghetti should you cook per person?
Allow about 75–100 g dry spaghetti per adult for a main course, or less if it is part of a larger meal. It roughly doubles in weight as it cooks.
How do you cook spaghetti so it does not stick together?
Use a large pan of rapidly boiling, well-salted water and stir as soon as you add the spaghetti, then again during the first couple of minutes. Cook until just tender, using the packet time as a guide; save a mug of cooking water before draining, and do not rinse.
How can you tell when spaghetti is al dente?
Start tasting a strand a minute or two before the suggested cooking time ends. It should be tender but still offer a slight resistance in the centre; finish it briefly in the sauce so it absorbs the flavour without going soft.
Can you cook spaghetti in the sauce instead of boiling it first?
Yes, for one-pot dishes such as spaghetti with tomato sauce, but the pasta needs enough hot liquid to stay covered and must be stirred often to prevent sticking. Add more hot water or stock as it absorbs the liquid, and expect the sauce to turn starchier and thicker.
What sauces and dishes go well with spaghetti?
Classic pairings include tomato and basil, garlic, olive oil and chilli, and ragù; spaghetti alle vongole combines it with clams, garlic and parsley. Toss drained spaghetti with the sauce in a pan, loosening it with a little pasta water.
How should you store cooked spaghetti?
Refrigerate it in a covered container within two hours of cooking and use it within three days. Reheat until steaming hot, adding a splash of water or sauce to stop it drying out.
Can you freeze cooked spaghetti?
Yes. Cool it promptly, portion it into airtight containers or freezer bags and freeze; thaw it in the fridge, then reheat thoroughly with a little water or sauce. For a better texture, freeze the spaghetti and sauce together.
Is whole-wheat pasta more nutritious than spaghetti?
Whole-wheat pasta has more fibre: 7.9 g per 100 g, compared with 2 g in spaghetti. Spaghetti has more protein, with 8.9 g per 100 g versus 13.9 g in whole-wheat pasta.
Source: USDA FoodData Central 168934 · per 100 g · carbohydrate per EU label, fibre excluded
