Is Spaghetti Bolognese Healthy? Nutrition, Calories & Better Swaps
Spaghetti Bolognese nutrition facts per 100 g and per serving
Figures are for: Pasta bolognese
| Nutrient | Per 100 g | Serving: 300 g |
|---|---|---|
| Calories | 165 kcal | 495 kcal |
| Energy (kilojoules) | 690 kJ | 2,071 kJ |
| Protein | 8 g | 24 g |
| Fat | 6 g | 18 g |
| incl. saturated | 2.2 g | 6.6 g |
| Total carbohydrates | 21 g | 62 g |
| incl. sugars | 3 g | 9 g |
| incl. fiber | 1.6 g | 4.8 g |
| Salt | 0.8 g | 2.4 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.
165 kcal (690 kJ) per 100 g · P/F/C 8/6/21 g
Serving (300 g) — 495 kcal (2,071 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
In moderation. Spaghetti Bolognese sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 24 g per serving — 43% of the 56 g daily reference for a 70 kg (154 lb) adult.
- Fiber: 4.8 g per serving — 19% of the 25 g a day the WHO recommends.
Against
- Salt: 2.4 g per serving — 48% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 6.6 g per serving — 33% of the 20 g daily reference intake.
A typical serving is 300 g: 495 kcal, 24 g protein, 18 g fat and 62 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
Bolognese is pasta with a meat-and-tomato sauce: protein, carbs and some vegetables from the sauce. Leaner mince makes it lighter.
protein 20%fat 33%carbs 47%
Spaghetti Bolognese calories by weight, 50–300 g
150 g of spaghetti Bolognese has 248 calories and 200 g has 330. 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 | 83 | 4 / 3 / 10 | 0.8 |
| 100 g | 165 | 8 / 6 / 21 | 1.6 |
| 150 g | 248 | 12 / 9 / 31 | 2.4 |
| 200 g | 330 | 16 / 12 / 41 | 3.2 |
| 250 g | 413 | 20 / 15 / 52 | 4 |
| 300 g — typical serving | 495 | 24 / 18 / 62 | 4.8 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 300 g serving is 495 kcal — roughly 2 h 42 min of easy walking or 62 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 Spaghetti Bolognese
Why swap: spaghetti Bolognese has a fair amount of saturated fat (2.2 g per 100 g), a fair amount of salt (0.8 g per 100 g), almost no fiber (1.6 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”.
- Pasta primavera — 430 g, 499 kcal: −3.2 g saturated fat, −1.5 g salt.
- Tuna pasta — 330 g, 495 kcal: −4 g saturated fat, −0.4 g salt.
- Pesto pasta with chicken — 270 g, 491 kcal: −2.3 g saturated fat, −7.4 g sugar.
- Pesto pasta with shrimp — 350 g, 501 kcal: −4.2 g saturated fat, −6.2 g sugar.
Spaghetti Bolognese vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Fried Rice | 164 | 4.5 / 6 / 24 |
| Spaghetti Bolognese | 165 | 8 / 6 / 21 |
| Chicken Curry | 165 | 14 / 9.5 / 7 |
| Nasi Goreng | 165 | 6.4 / 7.4 / 18 |
| Nasi Kerabu | 165 | 7.6 / 7.9 / 16 |
| Duck Rice | 166 | 7.5 / 7.8 / 16 |
| Pad Thai | 169 | 7.5 / 7 / 20 |
FAQ
How many calories are in 100 g of spaghetti Bolognese?
100 g of spaghetti Bolognese has 165 calories, with 8 g protein, 6 g fat and 21 g carbohydrates (1.6 g fiber).
How many calories are in a serving of spaghetti Bolognese?
A 300 g serving has 495 calories: 24 g protein, 18 g fat and 62 g carbs.
What are the macros of spaghetti Bolognese?
Per 100 g: 8 g protein, 21 g carbs and 6 g fat. By calories that's about 20% protein, 47% carbs and 33% fat.
How long do you have to walk to burn a serving of spaghetti Bolognese?
About 2 h 42 min of easy walking or 62 min of cycling for a 70 kg (154 lb) person — that's the 495 calories in a 300 g serving.
How much fiber is in spaghetti Bolognese?
100 g of spaghetti Bolognese has 1.6 g of fiber; a 300 g serving has 4.8 g — 19% of the 25 g a day the WHO recommends.
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