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Spaghetti: Good for Weight Loss or Not?

There is a growing trend in preference for comfort foods such as ramen, noodles, pasta, and spaghetti over rice, bread, and other nutritious foods. The flavors are not only incredibly good, but they are also very easy to make. Nevertheless, is spaghetti good for weight loss?

It depends significantly on the type of the spaghetti and the ingredients used.

Spaghetti is generally higher in carbohydrate and calorie content than other pastas. Therefore, it is not considered ideal for weight loss diets. However, it has a low GI value and higher dietary fiber, which makes it okay to eat only in moderation when dieting.

Nonetheless, what are the best spaghetti recipes for weight loss? Here you will find a comprehensive guide on “Is spaghetti good for weight loss?” Is it worth it?

Table of Content

Is Spaghetti Good for Weight Loss?

Can you lose weight eating spaghetti? Weight loss with spaghetti is possible only when you take it while monitoring your calorie intake.


Spaghetti is considerably rich in complex carbohydrates while being high in calories. Therefore, it may seem bad for losing weight. Almost 1 cup of spaghetti may contain more than 300 calories, which can make up to 12% of your daily caloric uptake.

However, it was recently published by the Italian IRCCS Neuromed Institute that eating high carb Mediterranean food does not contribute to weight gain; instead it lowers your body mass.


It can be explained better by the fact that spaghetti is naturally rich in fiber and lower in GI value, which contributes greatly to reducing weight. It is the main reason people eat pasta but don’t gain weight.

Still, it is important not to increase your portion size by more than 1 cup as it can increase your calorie intake, which may lead to fat buildup. While eating spaghetti, moderation is necessary!

How Does Spaghetti Help Weight Loss?


Spaghetti is rich in dietary fibers, which keeps you full for a long time, preventing you from eating more calories or desiring more food. It is also a good source of essential vitamins and minerals, which boost your metabolism and increase immunity. Moreover, the veggies and sauces you add to your meal while cooking have a significant effect on your weight.

Spaghetti Calories

Whole Wheat Spaghetti Calories (1 cup, 117 g)174
Spaghetti Calories Uncooked (57 g)210
Spaghetti Calories 100g150
Spaghetti Calories Jollibee (411 g)610
Spaghetti Calories Cooked (100 g)158 (without added salts)
Spaghetti Calories With Meat Sauce (2 cups)670
Spaghetti Calories With Sauce (2 cups)540
Spaghetti Aglio Olio Calories (2 cups)780
Spaghetti Hoops Calories (1 can)110
Spaghetti Noodles Calories (1 cup)210
Spaghetti Carbonara Calories (about 3 cups)1024
Spaghetti and Meatballs Calories (2 cups)800
Spaghetti Bolognese Calories (2 cups)670
Spaghetti Squash Calories (100 g)27
Olive Garden Spaghetti Calories (1 cup)340
Baked Spaghetti Calories (1 cup)325
Chicken Spaghetti Calories (1 cup)400

Related to read: Should You Do Calorie Counting Pasta Dry or Cooked?

Is Spaghetti Fattening?

Spaghetti itself is not fattening. No doubt, it may contain a good number of calories, but as a matter of fact, it has a low glycemic index value, which contributes positively to lowering the fat around the belly and body mass.


It is also scientifically proven that eating spaghetti does not contribute to weight gain, instead it helps weight loss. It is relatively high in complex carbohydrates, fiber, and vitamins while being low in fats.

How Much Spaghetti Should I Eat to Lose Weight?

Pasta has a number of health benefits, including weight loss and fat burning. However, moderation is necessary. If you only rely on spaghetti as a source of nutrition, then it can’t help you lose weight. Therefore, you should limit its intake to 65 to 75 (dry weight) or 189 g (cooked weight) for weight loss.


Importantly, whole grain spaghetti or pasta should be part of your balanced diet.

Is Spaghetti and Meatballs Good for Weight Loss?

Spaghetti and meatballs make a perfect dinner; they not only satisfy your appetite but also contain a good amount of protein, fiber, calories, fats, and carbs. As a whole, it is a complete nutrition package in itself.


However, meatballs are also rich in sodium and fat, which makes spaghetti and meatballs fattening.

Therefore, when you use lean meat for the meatballs in the spaghetti and eat the meal in moderation, it may help with weight loss and lean your body.

How Many Calories in a Big Bowl of Spaghetti and Meatballs?

A big ball of whole grain cooked spaghetti with meatballs may contain up-to 800 calories or even more when you use high calorie sauces and other ingredients. For weight loss, it is recommended to add more veggies or keep it plain. 

Is Spaghetti Bolognese Good for Weight Loss?

Spaghetti Bolognese is an Italian recipe made of a special Italian pasta sauce. Bolognese sauce is typically made of tomatoes, ground beef or pork, onions, and many other additives that have a creamy consistency. It is a rich source of nutrients, particularly iron, protein, carbohydrates, and essential vitamins.


It is one of the best fits for a healthy and balanced fat loss diet, muscle building diet, and high carb diet. You can also make your own spaghetti bolognese recipe at home while tracking your calorie intake.

Is Whole Wheat Pasta Good for Weight Loss?

Is whole wheat spaghetti good for weight loss? Pasta and spaghetti made of whole grains are generally good for weight loss as compared to refined pasta. It is relatively higher in fiber and lower in calories than refined spaghetti.


It brings fullness, reduces appetite, improves digestion, and promotes bowel movement. Overall, it helps weight loss more than refined pasta.

Is Golden Penny Spaghetti Good for Weight Loss?

Typically, there are 365 calories, 2.3 g of fiber, and 1.2 g of total fat in 100 g of Golden Penny spaghetti. It is considered okay for weight loss diets when taken in moderation. Nevertheless, track your calorie intake and eat it in low portions.


Is Spaghetti on Toast Good for Weight Loss?

Spaghetti on toast is one of the staple foods in some regions of the world. It is a savory and comforting food, typically made by adding the canned spaghetti on the toast. The calorie content and other nutrients may depend on the spaghetti type and the bread you are eating.


Nonetheless, as a breakfast and lunch option, it is considered good for weight loss since it provides long-term satisfaction in small portions.

Spaghetti Recipe for Weight Loss

It is actually the ingredients that mainly contribute to weight gain. Here we come up with a special spaghetti and turkey meatballs recipe. It is easy to make and nutritious, with a more enhanced and appetizing taste.



  • 1 lb whole wheat spaghetti
  • 340 g turkey breast meat (grounded)
  • 340 g lean beef (grounded)
  • 1 egg
  • 2 sliced bread soaked in milk
  • ½ cup parsley (chopped)
  • 1 onion (minced)
  • 1 can tomato sauce
  • 3 garlic cloves (minced)
  • 2 tbsp Parmesan (grated for garnish)
  • 1⁄2 tsp pepper
  • 3⁄4 tsp salt
  • 2 tbsp olive oil

How to Make?

  • Squeeze the bread out of the milk and tear it into small pieces.
  • Cook the spaghetti as per the instructions written on the package and put it aside.
  • Mix the beef, turkey, parsley, half onion and garlic minced, egg, and spices. Make a golf ball sized meatball.
  • In the sauce, cook the meatballs and put them aside.
  • In the same pan, saute the onion and garlic until they become translucent. After that, add the tomato sauce and simmer it well. Add the cooked meatballs to it and further heat it for 15 minutes.
  • That’s it! Now serve the spaghetti on the plate topped with the meatballs and sauce and garnish it with parsley and Parmesan. 

Total Calories: 510


Below are a few of the most commonly asked questions by people:

Is Ravioli Good for Weight Loss?

Ravioli is considered good for weight loss due to its lower calorie content relative to other pastas. It is rich in fiber and macronutrients, which help you maintain your diet and health.

Is Spaghetti Sauce Good for Weight Loss?

If you lose weight with spaghetti sauce, it depends greatly on the type and nutritional profile of the sauce. Nevertheless, marinara pasta sauce and Alfredo sauce are the best low-calorie pasta sauces for weight loss.

Is Chicken Spaghetti Good for Weight Loss?

You can lose weight with chicken spaghetti as it contains a considerable amount of protein, fiber, and healthy fats. Yet, it is best to limit your spaghetti plate portion when you are dieting.

Is Pasta Spaghetti Good for Weight Loss?

Pasta or spaghetti is generally rich in complex carbs, fats, calories, vitamins, and other minerals, but should only be eaten in small amounts to avoid weight gain.


Spaghetti is one of the delicious comfort foods an individual can eat daily. People who are not adding this to their balanced diet because they consider it bad for health are mistaken. Besides good taste, it is also beneficial for health. However, is spaghetti good for weight loss? It is actually fiber rich which helps weight loss. Nevertheless, eat it in moderation, as eating it in excess may contribute to weight gain.

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