Calories in Spaghetti: Nutrition Facts & Serving Sizes
Per 2 oz (57g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 2 oz dry serving of spaghetti (57g) contains 212 calories with 7.6g of protein, 42.6g of carbs, and 0.9g of fat. Per 100g dry weight, spaghetti provides 372 calories with 13.4g of protein, 74.8g of carbs, and 1.6g of fat. Note that this data is for dry, uncooked spaghetti: cooked spaghetti absorbs water and is approximately 3 times heavier, so 100g dry becomes roughly 300g cooked. A 2 oz dry portion (57g) cooks to about 1 cup cooked at 212 calories. Spaghetti is notable for its high fiber content at 10.6g per 100g dry, and exceptional selenium at 63.5mcg per 100g. Vitamin K is very high at 151.5mcg per 100g, and the magnesium content at 174mg per 100g is excellent. Spaghetti is one of the most calorie-efficient carbohydrate sources for endurance athletes and bulking phases, providing dense carbohydrates with solid protein from the wheat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 2 oz (57g) | 212 | 7.6g | 42.6g | 0.9g | 6g |
| 100g | 372 | 13.4g | 74.8g | 1.6g | 10.6g |
Track Spaghetti in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 372 | 19% |
| Protein | 13.4g | 27% |
| Total Fat | 1.6g | 2% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 74.8g | 27% |
| Dietary Fiber | 10.6g | 38% |
| Sugars | 2.7g | 5% |
| Sodium | 36mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 58mg | 4% |
| Iron | 2.1mg | 12% |
| Potassium | 376mg | 8% |
| Vitamin A | 23mcg | 3% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 174mg | 41% |
| Phosphorus | 332mg | 27% |
| Zinc | 2.8mg | 25% |
| Selenium | 63.5mcg | 115% |
| Folate | 48mcg | 12% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.6mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Spaghetti
Spaghetti is a carbohydrate-dense food that is particularly useful for fueling endurance training and muscle-building phases. The 74.8g of carbs per 100g dry provides glycogen replenishment after long or intense training sessions. For anyone bulking, pasta is one of the most calorie-efficient ways to hit daily carbohydrate targets without getting excessively full.
The selenium content at 63.5mcg per 100g dry is exceptional, covering over 100% of the daily recommended intake in a single 2 oz serving. Selenium functions as an antioxidant and supports thyroid health. The 174mg of magnesium per 100g dry is also impressive, supporting muscle contraction, sleep quality, and energy production from ATP.
Spaghetti contains 10.6g of fiber per 100g dry, which is higher than most people expect from pasta. The fiber supports digestive health and helps regulate the glycemic impact of the meal. Whole wheat spaghetti has an even higher fiber content and slightly lower glycemic index.
The 13.4g of protein per 100g dry gives pasta a decent protein contribution alongside the carbohydrates. Pairing spaghetti with meat sauce, chicken, or legumes significantly increases the total protein content of the meal, making it a complete macros-friendly option.
Dietary Considerations
Regular spaghetti made from wheat contains gluten and is not safe for celiac disease. It is vegan. Not keto-friendly at 74.8g of carbs per 100g dry. For weight loss, spaghetti should be portioned carefully: a 2 oz dry serving cooks to about one cup. Eating straight from the pot without measuring can easily result in double or triple the intended portion. Spaghetti squash is a popular low-calorie substitute for cutting phases.
Daily Intake (100g)
100g of spaghetti provides 19% of a 2,000-calorie diet.
Track Your Intake
See how spaghetti fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in spaghetti?
A 2 oz dry serving of spaghetti (57g) has 212 calories when cooked. Per 100g dry, spaghetti contains 372 calories. Cooked spaghetti is about one-third the calorie density of dry since it absorbs water during cooking.
Is spaghetti good for weight loss?
Spaghetti can fit into a weight loss diet with careful portioning. A 2 oz dry serving (about 1 cup cooked) at 212 calories is reasonable. The key is controlling portion size and avoiding calorie-dense sauces like Alfredo. Pairing it with protein-rich meat sauce improves satiety.
How much protein in spaghetti?
A 2 oz dry serving of spaghetti (57g) has 7.6g of protein. Per 100g dry, spaghetti contains 13.4g of protein. Pasta has a decent protein content for a grain, but pair it with meat or beans to meaningfully contribute to daily protein targets.
How many carbs in spaghetti?
A 2 oz dry serving of spaghetti has 42.6g of carbs. Per 100g dry, spaghetti contains 74.8g of carbs. Cooked pasta (per 100g cooked) has roughly 25 to 30g of carbs due to water absorption.
Is spaghetti gluten-free?
Standard spaghetti made from wheat is not gluten-free. Gluten-free spaghetti made from rice, corn, chickpeas, or lentils is widely available. Chickpea pasta and lentil pasta also provide more protein than regular wheat pasta.
Track Spaghetti in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.