Whole-grain spaghetti

Grain

Item Rating: 84/100

1 serving (140 grams) contains 174 calories, 7.0 grams of protein, 0.8 grams of fat, and 37.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		198.9
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.6 mg	0%
Total Carbohydrates		42.3 g	15%
	Dietary Fiber	6.9 g	24%
	Sugars	1.4 g
protein		8 g	16%
Vitamin D		0 mcg	0%
Calcium		19.4 mg	1%
Iron		2.1 mg	11%
Potassium		285.7 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 8 cal (3.9%)

Protein: 32 cal (15.3%)

Carbs: 169 cal (80.8%)

About Whole-grain spaghetti

Whole-grain spaghetti is a nutritious pasta alternative made from whole-wheat flour, retaining the bran, germ, and endosperm of the wheat kernel. Originating from Italian cuisine, it has become a staple in various diets worldwide due to its higher fiber and nutrient content compared to regular refined pasta. Whole-grain spaghetti is an excellent source of complex carbohydrates, dietary fiber, B vitamins (like niacin, thiamin, and folate), and essential minerals such as magnesium, zinc, and iron. A typical 2-ounce serving provides around 180-200 calories, 6-8 grams of protein, 5-7 grams of fiber, and about 40-45 grams of carbohydrates, making it a balanced option for sustained energy levels and improved satiety.

Health Benefits

• Supports digestive health due to its high dietary fiber content (5-7 grams per serving).
• Promotes cardiovascular health as it is rich in magnesium, which helps regulate blood pressure.
• Provides essential B vitamins like niacin and thiamin, which support energy metabolism.
• Aids in maintaining healthy blood sugar levels due to its complex carbohydrate composition and low glycemic index.
• Enhances immune function with zinc content, crucial for cellular repair and immunity.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store whole-grain spaghetti in an airtight container in a cool, dry place to maintain freshness and prevent spoilage. Follow the cooking instructions on the package for optimal texture and nutrient retention.

Common Questions About Whole-grain spaghetti Nutrition

Is whole-grain spaghetti high in protein?

Whole-grain spaghetti contains a moderate amount of protein, with approximately 7 grams of protein per cooked cup (about 140 grams). While it is not a high-protein food, it can contribute to your daily protein needs, especially when paired with protein-rich sauces or toppings.

Can I eat whole-grain spaghetti on a keto or low-carb diet?

Whole-grain spaghetti is not suitable for a keto diet due to its high carbohydrate content, which is about 37-40 grams of carbs per cooked cup. However, it may be included in a more flexible low-carb diet if portion sizes are carefully measured.

What are the health benefits and concerns of eating whole-grain spaghetti?

Whole-grain spaghetti is a good source of dietary fiber, providing around 6 grams per cooked cup, which supports digestion and heart health. Additionally, it offers essential nutrients like B vitamins, iron, and magnesium. However, those with gluten intolerance or celiac disease should avoid it, as it contains gluten.

What is a recommended portion size for whole-grain spaghetti?

A standard portion size of cooked whole-grain spaghetti is one cup, which provides about 180-200 calories. This amount is considered appropriate for most meal plans, but portion sizes can be adjusted based on individual dietary needs and activity levels.

How does whole-grain spaghetti compare to white pasta?

Whole-grain spaghetti is higher in fiber (6 grams per cup vs. 2 grams in white pasta) and contains more vitamins and minerals due to its less processed nature. It also has a nuttier flavor and firmer texture compared to white pasta, which is softer and lower in nutrients.

Data Sources & Scientific References