How healthy is spaghetti carbonara?
Is spaghetti carbonara healthy? Best kept occasional. Spaghetti carbonara scores 20/100 on the HowHealthyIs Score: 100 g provides 214 kcal, 9.9 g protein and 101 mg calcium. Carbonara coats spaghetti in eggs, hard cheese and crisp cured pork. It has more protein than most pasta dishes, but it is high in saturated fat and salt and has no vegetables at all. 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 carbonara ranks higher than 20% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Calcium4%
- Magnesium3%
- Vitamin A2%
- Iron2%
- Fiber2%
- Potassium1%
- Vitamin E1%
- Vitamin C0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 24 minus 15 = 9. 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 carbonara?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 214 kcal | 706 kcal | |
| Protein | 9.9 g | 33 g | 65% |
| Carbohydrates | 23 g | 76 g | 28% |
| Fiber | 1 g | 3.4 g | 12% |
| Sugars | 1 g | 3.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.8 g | 29 g | 37% |
| Saturated fat | 3.5 g | 12 g | 58% |
| Omega-3 fats | <0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 41 µg | 136 µg | 15% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.5 µg | 1.7 µg | 9% |
| Vitamin E | 0.3 mg | 1.1 mg | 7% |
| Vitamin K | 0.6 µg | 2.1 µg | 2% |
| Vitamin B12 | 0.3 µg | 1.1 µg | 44% |
| Folate | 17 µg | 56 µg | 14% |
| Minerals | |||
| Calcium | 101 mg | 332 mg | 26% |
| Iron | 0.8 mg | 2.7 mg | 15% |
| Potassium | 119 mg | 393 mg | 8% |
| Magnesium | 23 mg | 75 mg | 18% |
| Zinc | 1 mg | 3.3 mg | 30% |
| Sodium | 330 mg | 1090 mg | 47% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard spaghetti carbonara?
We estimate spaghetti carbonara from this standard recipe (serves 4, about 1330 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Guanciale is not in the USDA database, so the cured pork is modeled as raw bacon; its rendered fat stays in the dish.
| Ingredient | Amount |
|---|---|
| Spaghetti (dry) | 400 g |
| Water absorbed by the pasta | 540 g |
| Salt absorbed from the pasta water | 4 g |
| Guanciale or pancetta | 150 g |
| 3 whole eggs | 150 g |
| 3 extra egg yolks | 51 g |
| Pecorino romano, grated | 100 g |
| Black pepper | 3 g |
Why is spaghetti carbonara good for you?
- 33 g protein in 1 plate, 65% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.1 µg vitamin B12 in 1 plate, 44% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 3.3 mg zinc in 1 plate, 30% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- An occasional comfort meal with a green salad or vegetables on the side
- Smaller portions alongside a vegetable starter
What should you watch out for?
- Cured pork is a processed meat, and processed meat eaten regularly is linked to a higher risk of bowel cancer.
- Pecorino and cured pork together make it a salty dish.
What can you eat instead of spaghetti carbonara?
Foods you can use the same way with a higher HowHealthyIs Score.