Pasta (Spaghetti) Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup cooked (150g) of pasta (spaghetti) contains 246 calories, 13.3g protein, 46.4g carbs, and 0.3g fat. Pasta (Spaghetti) is a good source of magnesium, folate.

How Many Calories Are in Pasta (Spaghetti)?

One cup cooked (150g) of pasta (spaghetti) contains 246 calories. Here’s the complete nutrition breakdown:

Pasta (Spaghetti) Nutrition Facts & Health Benefits

Is Pasta (Spaghetti) Good for You?

Yes, pasta (spaghetti) can be part of a healthy diet when consumed in moderation. One cup of cooked spaghetti provides 13.3g of protein (27% daily value) and 123mcg of folate (31% daily value), supporting muscle function and cell health. With a moderate glycemic index of 55 and only 246 calories per serving, it’s suitable for weight-conscious diets when paired with nutrient-dense toppings.

Key Health Benefits of Pasta (Spaghetti)

• High in Folate for Cell Health: One cup delivers 123mcg of folate (31% of daily value), an essential B vitamin crucial for DNA synthesis, cell division, and pregnancy health. Adequate folate intake is linked to reduced risk of neural tube defects and cardiovascular disease.

• Quality Plant-Based Protein: Providing 13.3g of protein per serving, pasta (spaghetti) supports muscle repair and maintenance, making it a valuable protein source for vegetarians and vegans. This protein content helps increase satiety and supports stable blood sugar when paired with fiber-rich vegetables.

• Low in Fat and Cholesterol-Free: With only 0.3g total fat and 0mg cholesterol, spaghetti is a heart-healthy carbohydrate choice. This makes it suitable for individuals managing cholesterol levels or following low-fat dietary patterns.

• Contains Dietary Fiber: At 3.0g of fiber per cup (11% daily value), pasta contributes to digestive health and blood sugar regulation. Fiber supports healthy gut bacteria and promotes feelings of fullness.

• Moderate Glycemic Index: With a GI of 55, cooked spaghetti has a moderate effect on blood glucose levels, making it less likely to cause rapid blood sugar spikes compared to high-GI foods when eaten as part of a balanced meal.

Pasta (Spaghetti) vs Whole Wheat Pasta

Regular spaghetti and whole wheat pasta differ primarily in fiber and micronutrient density. Whole wheat pasta retains the bran and germ, offering significantly more fiber, magnesium, and B vitamins, while regular pasta is typically enriched with certain nutrients like folate. Regular pasta has a slightly higher glycemic index and fewer polyphenols, though both are nutritious staples with similar calorie counts.

Frequently Asked Questions

How many calories are in pasta (spaghetti)?

One cup of cooked spaghetti contains 246 calories, making it a moderate-calorie food suitable for most balanced diets. The calorie count represents about 12% of a standard 2,000-calorie daily diet.

Is pasta (spaghetti) good for weight loss?

Yes, pasta can support weight loss when portion-controlled and paired with high-protein or high-fiber foods. The 13.3g of protein and 3.0g of fiber per cup promote satiety, helping reduce overall calorie intake throughout the day.

Does pasta (spaghetti) contain gluten?

Traditional spaghetti made from wheat flour contains gluten, making it unsuitable for people with celiac disease or gluten sensitivity. However, gluten-free pasta alternatives made from rice, corn, or legumes are widely available.

Is pasta (spaghetti) vegan and vegetarian?

Plain cooked spaghetti is both vegan and vegetarian, as it contains no animal products. However, some pasta varieties may be made with eggs; always check labels if following strict vegan or vegetarian diets.

What is the glycemic index of pasta (spaghetti)?

Pasta (spaghetti) has a glycemic index of 55, classified as moderate. This means it causes a gradual, rather than rapid, rise in blood sugar levels, especially when consumed with protein, fat, or vegetables that slow digestion.

How to Track Pasta (Spaghetti) Nutrition with Gram

The Gram app makes tracking pasta (spaghetti) nutrition effortless with AI-powered food recognition—simply photograph your plate and the app automatically logs portion size and complete nutrient breakdowns. Get detailed insights into your daily protein, carbohydrate, folate, and fiber intake to optimize your diet for your health goals. Whether you’re managing weight loss or monitoring micronutrient intake, Gram provides personalized nutrition data to keep you informed.

Nutrition data sourced from USDA FoodData Central. Track pasta (spaghetti) and thousands of other foods with the Gram app.