FoodScore
0/ 100
Goodvegetable· 100 g

Spaghetti Cooked

Spaghetti Cooked earns a 'Good' FoodScore of 60/100, primarily due to its status as a minimally processed whole food, despite offering modest nutrient density.

  • Minimally processed (NOVA 1) food, aligning with healthy eating patterns.
  • Low in calories at 27 per 100g, making it suitable for calorie-conscious meals.
  • Provides 1.4g of fiber per 100g, contributing to daily fiber intake.
  • Very low in sodium with only 18mg per 100g, beneficial for heart health.
  • Contains no added sugar, supporting a diet low in refined carbohydrates.
  • Scores -5 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.4g
5% of Daily Value
Protein
0.66g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
18mg
1% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 60

Spaghetti Cooked achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. A significant contributor to this score is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which earns a substantial bonus of 10 points. This reflects its simple composition and lack of additives, aligning with dietary guidelines that prioritize whole foods. The food's nutritional profile is generally favorable, with very low amounts of total fat at 0.26g per 100g and no added sugar, which avoids common penalties. Its sodium content is also remarkably low at 18mg per 100g, preventing any deductions for high sodium. While it provides some fiber at 1.4g per 100g, and modest amounts of micronutrients like potassium, calcium, and iron, these levels are not high enough to earn significant bonuses. To achieve a higher score, spaghetti would need to offer a more substantial amount of fiber or protein, or a wider array of micronutrients in higher percentages of the Daily Value.

Health benefits

What the nutrients in spaghetti cooked actually do for you, grounded in established dietary science.

Supports Weight Management

Spaghetti Cooked can be a helpful component in weight management strategies due to its low calorie density. At just 27 calories per 100g, it allows for larger portion sizes compared to more calorie-dense foods, which can contribute to feelings of fullness without excessive calorie intake. The presence of 1.4g of fiber per 100g also aids in satiety, helping to reduce overall food consumption. Incorporating low-calorie, fiber-containing foods like spaghetti into meals can support adherence to a calorie-controlled diet, though portion control remains key when combined with higher-calorie sauces or ingredients.

Promotes Digestive Health

The fiber content in Spaghetti Cooked contributes to healthy digestion. With 1.4g of fiber per 100g, it adds to the daily recommended intake of dietary fiber, which is essential for maintaining regular bowel movements and preventing constipation. Dietary fiber also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. While not exceptionally high in fiber, regular consumption as part of a balanced diet can still play a role in promoting overall digestive wellness and regularity.

Contributes to Heart Health

Spaghetti Cooked is naturally low in components that can negatively impact heart health, making it a suitable choice for a cardioprotective diet. It contains only 0.26g of total fat per 100g, with a very low 0.06g of saturated fat and no trans fat, which aligns with recommendations to limit these fats for cardiovascular well-being. Furthermore, its minimal sodium content of 18mg per 100g is beneficial, as excessive sodium intake is a known risk factor for high blood pressure. Choosing plain spaghetti and pairing it with low-sodium, vegetable-rich sauces can further enhance its heart-healthy profile.

Supports Blood Sugar Management

As a minimally processed food with no added sugar, Spaghetti Cooked can fit into a diet aimed at managing blood sugar levels. The absence of added sugars helps prevent rapid spikes in blood glucose. While it is a carbohydrate, its fiber content of 1.4g per 100g can help moderate the absorption of glucose, leading to a more gradual rise in blood sugar compared to refined carbohydrates. For individuals focusing on blood sugar control, pairing spaghetti with protein and non-starchy vegetables can further improve its glycemic impact.

How to eat it

Spaghetti is a versatile staple in the American diet, typically serving as the base for various sauces and dishes. It's often boiled and then combined with ingredients like tomato sauce, meatballs, or vegetables. Given its low calorie density, it can be a filling component of a meal when paired with nutrient-rich additions. Portion control is important, especially when considering the calorie contributions of accompanying sauces and toppings.

Store dry spaghetti in a cool, dry pantry for up to two years. Cooked spaghetti should be refrigerated in an airtight container for 3-5 days.
To enhance its nutritional value, pair cooked spaghetti with vegetable-rich sauces, lean proteins, and healthy fats like olive oil.
Consider cooking spaghetti al dente, as this can result in a slightly lower glycemic response compared to overcooked pasta.
For a more balanced meal, combine spaghetti with a generous serving of non-starchy vegetables to increase fiber and micronutrient intake.
Things to keep in mind

Spaghetti Cooked is generally considered safe for consumption by most healthy adults at normal serving sizes. There are no widely documented common allergies specifically to cooked spaghetti itself, beyond potential allergies to wheat (gluten) for those with celiac disease or wheat sensitivity. For individuals with these conditions, gluten-free alternatives are necessary. It is not known to interact with medications or pose significant risks for specific populations like pregnant individuals or those with kidney disease, assuming a balanced diet. Its low fiber content means it is unlikely to cause gastrointestinal distress due to excessive fiber intake.

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Reader questions
Is Cooked Spaghetti healthy?
Cooked Spaghetti can be a healthy part of a balanced diet, especially when prepared simply and paired with nutritious ingredients. It is a minimally processed food (NOVA 1) with no added sugar and very low sodium. While not a powerhouse of micronutrients, its low calorie density and fiber content can support weight management and digestive health.
Is Cooked Spaghetti good for weight loss?
Yes, Cooked Spaghetti can be good for weight loss when consumed in appropriate portions. With only 27 calories per 100g, it is a low-calorie base that can help you feel full without consuming excessive calories. Pairing it with lean proteins and plenty of vegetables can create a satisfying, calorie-controlled meal that supports weight loss goals.
Is Cooked Spaghetti ultra-processed?
No, Cooked Spaghetti is not ultra-processed. It falls into NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it has undergone little to no processing, preserving its natural state and nutritional integrity, which aligns with recommendations for healthy eating patterns.
What is the best way to cook spaghetti?
The best way to cook spaghetti is to boil it in a large pot of salted water until it reaches an al dente texture, meaning it's firm to the bite but not hard. Follow package instructions for cooking times, typically 8-12 minutes. Draining it immediately and tossing with a little olive oil or sauce can prevent sticking and enhance flavor.
What are some healthy alternatives to spaghetti?
Healthy alternatives to spaghetti include whole wheat pasta for increased fiber, or vegetable-based 'noodles' made from zucchini, squash, or carrots for a lower-carb and higher-vegetable option. Legume-based pastas, made from lentils or chickpeas, offer a significant boost in protein and fiber, making them a good choice for those seeking more nutrient density.
Does Cooked Spaghetti provide significant vitamins and minerals?
Cooked Spaghetti provides modest amounts of some vitamins and minerals. Per 100g, it offers 2% DV for potassium, calcium, iron, and folate, and 3% DV for magnesium. While it contributes to daily intake, it is not a primary source for most micronutrients. To ensure adequate intake, it's important to pair spaghetti with other nutrient-dense foods.
How does Cooked Spaghetti compare to other grains in terms of nutrition?
Compared to other grains, Cooked Spaghetti is relatively low in calories and fat. While it provides some fiber, whole grains like brown rice or quinoa typically offer higher amounts of fiber and a broader spectrum of micronutrients. However, its low sodium and no added sugar content make it a favorable choice when compared to many processed grain products.

Explore more

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169299)Updated 2026-04-20