Grain

Spaghetti

Health
ScoreA+

Spaghetti is a refined wheat pasta that provides carbohydrates for energy along with plant-based protein and essential minerals like magnesium and selenium.

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Why Spaghetti scores 91

Nutrient density35

Protein quality10

Fiber content10

Healthy fats5

Bioactive compounds10

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (50 g)

Vitamin K 63%Selenium 58%Manganese 58%Vitamin B6 36%Copper 28%

Nutrition

per_100g

372

Calories

13.4g

Protein

74.8g

Carbs

1.6g

Fat

10.6g

Fiber

Health benefits

Sustained energy and stable blood glucose

strong evidence

High fiber content (10.6g/100g) slows gastric emptying and delays glucose absorption, preventing blood sugar spikes and energy crashes

Magnesium-dependent cellular energy production

strong evidence

Magnesium (174mg/100g) is essential for ATP synthesis and mitochondrial respiration, supporting aerobic capacity and muscle function

Selenium-based antioxidant defense

strong evidence

Selenium (63.5mcg/100g) is incorporated into glutathione peroxidase and thioredoxin reductase enzymes, protecting cells from oxidative damage and reducing inflammation

Plant-based protein contribution to muscle maintenance

moderate evidence

13.35g protein per 100g supports protein synthesis in skeletal muscle, important for preserving lean mass during aging

Bone mineral density support via phosphorus

moderate evidence

Phosphorus (332mg/100g) works synergistically with calcium to maintain hydroxyapatite crystal structure in bone matrix

Pairs well with

·Pair with olive oil and cruciferous vegetables (broccoli, kale) because fat-soluble vitamins in oil enhance nutrient absorption while vegetables add polyphenols and fiber
·Combine with legumes (lentil pasta or chickpea-based sauces) to create complete amino acid profiles and increase total protein bioavailability
·Top with fatty fish (salmon, sardines) or grass-fed beef to add heme iron, B12, and omega-3s that reduce inflammation and support cognitive function
·Pair with tomato-based sauce containing garlic because lycopene in tomatoes and organosulfur compounds in garlic synergize as anti-inflammatory agents

Practical tips

·Best timing: midday
·Choose whole grain or legume-based spaghetti varieties over refined white pasta to maximize fiber intake (aim for ≥6g fiber per 100g) and minimize glycemic load
·Cook al dente (firm to bite) to reduce starch digestibility and lower post-meal blood glucose response by 20-30%
·Store in airtight containers away from heat and light; whole grain spaghetti is more prone to lipid oxidation than refined pasta, so consume within 3-4 months of opening
·Portion control: limit to 80-100g dry weight (cooked portion ~230g) to maintain carbohydrate balance; pair with protein and fat to slow absorption
·Cook with added salt in water, then rinse lightly if needed; the starch water can be reserved to thicken sauces, reducing reliance on added fats