Is Pasta Carbonara Healthy? Nutrition, Calories & Better Swaps
Pasta Carbonara nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 300 g |
|---|---|---|
| Calories | 235 kcal | 705 kcal |
| Energy (kilojoules) | 983 kJ | 2,950 kJ |
| Protein | 10 g | 30 g |
| Fat | 12 g | 36 g |
| incl. saturated | 5.4 g | 16 g |
| Total carbohydrates | 23 g | 70 g |
| incl. sugars | 1.4 g | 4.2 g |
| incl. fiber | 1.2 g | 3.6 g |
| Salt | 1.1 g | 3.3 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
235 kcal (983 kJ) per 100 g · P/F/C 10/12/23 g
Serving (300 g) — 705 kcal (2,950 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Only in small amounts, and not every day. Pasta carbonara gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 30 g per serving — 54% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 16 g per serving — 80% of the 20 g daily reference intake.
- Salt: 3.3 g per serving — 66% of the 5 g a day the WHO sets as the maximum.
A typical serving is 300 g: 705 kcal, 30 g protein, 36 g fat and 70 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Carbonara is pasta with egg, cheese and cured pork: rich and satisfying, high in saturated fat and salt.
protein 17%fat 46%carbs 37%
Pasta Carbonara calories by weight, 50–300 g
150 g of pasta carbonara has 353 calories and 200 g has 470. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 118 | 5 / 6 / 12 | 0.6 |
| 100 g | 235 | 10 / 12 / 23 | 1.2 |
| 150 g | 353 | 15 / 18 / 35 | 1.8 |
| 200 g | 470 | 20 / 24 / 46 | 2.4 |
| 250 g | 588 | 25 / 30 / 58 | 3 |
| 300 g — typical serving | 705 | 30 / 36 / 70 | 3.6 |
Free to reuse with a link to the source, CC BY 4.0
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Portion → calories and macros
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Pasta Carbonara: what else is in it
It has 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 300 g serving is 705 kcal — roughly 3 h 50 min of easy walking or 89 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Pasta Carbonara
Why swap: pasta carbonara has a lot of saturated fat (5.4 g per 100 g), a fair amount of salt (1.1 g per 100 g), almost no fiber (1.2 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Pesto pasta with chicken — 390 g, 710 kcal: −10 g saturated fat, −1 g salt.
Pasta Carbonara vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Caesar Salad | 190 | 12 / 13 / 7 |
| Chicken Parmigiana | 204 | 16 / 11 / 11 |
| Beef Stroganoff | 207 | 16 / 14 / 4.4 |
| Meatloaf | 230 | 15 / 16 / 7.5 |
| Pasta Carbonara | 235 | 10 / 12 / 23 |
| Chicken Salad | 235 | 14 / 19 / 2.9 |
| Orange Chicken | 262 | 15 / 13 / 23 |
FAQ
How many calories are in 100 g of pasta carbonara?
100 g of pasta carbonara has 235 calories, with 10 g protein, 12 g fat and 23 g carbohydrates (1.2 g fiber).
How many calories are in a serving of pasta carbonara?
A 300 g serving has 705 calories: 30 g protein, 36 g fat and 70 g carbs.
What are the macros of pasta carbonara?
Per 100 g: 10 g protein, 23 g carbs and 12 g fat. By calories that's about 17% protein, 37% carbs and 46% fat.
How long do you have to walk to burn a serving of pasta carbonara?
About 3 h 50 min of easy walking or 89 min of cycling for a 70 kg (154 lb) person — that's the 705 calories in a 300 g serving.
How much fiber is in pasta carbonara?
100 g of pasta carbonara has 1.2 g of fiber; a 300 g serving has 3.6 g — 14% of the 25 g a day the WHO recommends.
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