How healthy is spaghetti bolognese?
Is spaghetti bolognese healthy? Yes, in moderate portions. Spaghetti bolognese scores 38/100 on the HowHealthyIs Score: 100 g provides 154 kcal, 8.1 g protein and 1.1 mg iron. Spaghetti bolognese pairs pasta with a slow-cooked beef and tomato sauce, so a plate brings protein, iron, zinc and vitamin B12 along with plenty of starch. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Spaghetti bolognese ranks higher than 38% of them.
Counts in favor (% daily value per 100 kcal)
- Protein11%
- Iron4%
- Vitamin A4%
- Magnesium3%
- Potassium3%
- Fiber3%
- Calcium2%
- Vitamin E2%
- Vitamin C2%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 34 minus 13 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in spaghetti bolognese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 154 kcal | 662 kcal | |
| Protein | 8.1 g | 35 g | 70% |
| Carbohydrates | 17 g | 74 g | 27% |
| Fiber | 1.3 g | 5.6 g | 20% |
| Sugars | 2.2 g | 9.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.4 g | 23 g | 30% |
| Saturated fat | 1.9 g | 8.2 g | 41% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 50 µg | 215 µg | 24% |
| Vitamin C | 2.9 mg | 12 mg | 14% |
| Vitamin D | <0.1 µg | 0.4 µg | 2% |
| Vitamin E | 0.5 mg | 2.3 mg | 15% |
| Vitamin K | 3.9 µg | 17 µg | 14% |
| Vitamin B12 | 0.6 µg | 2.4 µg | 99% |
| Folate | 11 µg | 47 µg | 12% |
| Minerals | |||
| Calcium | 48 mg | 205 mg | 16% |
| Iron | 1.1 mg | 4.7 mg | 26% |
| Potassium | 227 mg | 975 mg | 21% |
| Magnesium | 22 mg | 95 mg | 23% |
| Zinc | 1.5 mg | 6.4 mg | 58% |
| Sodium | 247 mg | 1061 mg | 46% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard spaghetti bolognese?
We estimate spaghetti bolognese from this standard recipe (serves 5, about 2140 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with 85% lean ground beef. The sauce is assumed to reduce by about a fifth while it simmers.
| Ingredient | Amount |
|---|---|
| Spaghetti (dry) | 400 g |
| Water absorbed by the pasta | 540 g |
| Salt absorbed from the pasta water | 4 g |
| Ground beef (85% lean) | 500 g |
| 1 onion | 100 g |
| 1 carrot | 100 g |
| 1 celery stick | 80 g |
| 2 garlic cloves | 6 g |
| Olive oil | 20 g |
| Red wine | 100 g |
| 1 can crushed tomatoes | 400 g |
| 2 tbsp tomato paste | 30 g |
| Milk | 100 g |
| Salt in the sauce | 5 g |
| Black pepper | 1 g |
| Parmesan, to serve | 40 g |
Why is spaghetti bolognese good for you?
- 2.4 µg vitamin B12 in 1 plate, 99% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 35 g protein in 1 plate, 70% of the daily value. Protein contributes to the maintenance of muscle mass.
- 6.4 mg zinc in 1 plate, 58% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- Adding more vegetables to the sauce
- Using whole-wheat spaghetti for extra fiber
What should you watch out for?
- Restaurant plates often hold far more pasta than sauce.
- Fattier mince and a heavy hand with cheese raise the saturated fat.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.
How does spaghetti bolognese compare?
- Spaghetti bolognese vs spaghetti carbonara
- Spaghetti bolognese vs lasagna
- Spaghetti bolognese vs pesto pasta
- Spaghetti bolognese vs penne arrabbiata
- Spaghetti bolognese vs eggplant parmigiana
- Spaghetti bolognese vs Greek salad
- Spaghetti bolognese vs chicken katsu curry
- Spaghetti bolognese vs harira
- Compare with any food