Spaghetti Bolognese: Calories, Nutrition & Healthier Swaps

Bolognese is pasta with a meat-and-tomato sauce: protein, carbs and some vegetables from the sauce. Leaner mince makes it lighter.

Spaghetti Bolognese nutrition facts per 100 g and per serving

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.

Spaghetti Bolognese: nutrition highlights

A serving (serving, 300 g) provides 24 g of protein — about 43% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 4.8 g of fiber per serving — roughly 19% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, spaghetti Bolognese gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.
• A serving has 2.4 g of salt — 48% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 300 g) 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

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Tuna pasta — 330 g, 495 kcal: −4 g saturated fat, −0.4 g salt.
• Pasta primavera — 430 g, 499 kcal: −3.2 g saturated fat, −1.5 g salt.
• Pesto pasta with shrimp — 350 g, 501 kcal: −4.2 g saturated fat, −6.2 g sugar.
• Chicken and broccoli pasta in cream — 360 g, 493 kcal: −5.4 g sugar, −1.3 g salt.