scored 91/100
Spaghetti is a refined wheat pasta that provides carbohydrates for energy along with plant-based protein and essential minerals like magnesium and selenium.
32.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Spaghetti, originating in Italy, is a staple grain-based food made from durum wheat semolina and water. The nutrient profile shown reflects whole grain or enriched spaghetti varieties. While spaghetti is calorie-dense and carbohydrate-rich, it supplies meaningful amounts of plant protein (13.35g per 100g), magnesium (174mg), phosphorus (332mg), and selenium (63.5mcg)—minerals critical for energy metabolism, bone health, and antioxidant defense. The listed fiber content (10.6g per 100g) is notably high, suggesting whole grain spaghetti, which slows glucose absorption and supports glycemic stability. For longevity, spaghetti's relevance centers on being a sustained-release carbohydrate source when paired thoughtfully with protein and healthy fats. The mineral density, particularly magnesium and selenium, supports mitochondrial function and reduces oxidative stress. However, refined white spaghetti lacks this fiber benefit and causes rapid blood sugar spikes; whole grain variants are preferable for metabolic health and sustained energy in aging populations.
High fiber content (10.6g/100g) slows gastric emptying and delays glucose absorption, preventing blood sugar spikes and energy crashes
Magnesium (174mg/100g) is essential for ATP synthesis and mitochondrial respiration, supporting aerobic capacity and muscle function
Selenium (63.5mcg/100g) is incorporated into glutathione peroxidase and thioredoxin reductase enzymes, protecting cells from oxidative damage and reducing inflammation
13.35g protein per 100g supports protein synthesis in skeletal muscle, important for preserving lean mass during aging
Phosphorus (332mg/100g) works synergistically with calcium to maintain hydroxyapatite crystal structure in bone matrix
Spaghetti's carbohydrate and magnesium content are ideal for lunch to sustain afternoon energy and support post-meal glucose stability; timing allows time for complete digestion before sleep
Breaks a fast
Can be consumed post-workout to replenish muscle glycogen; pair with protein for optimal muscle protein synthesis
Per 100 g of the default form. Bars show how much higher or lower spaghetti is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Spaghetti is classified as a grain. Spaghetti is a refined wheat pasta that provides carbohydrates for energy along with plant-based protein and essential minerals like magnesium and selenium.
Spaghetti scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Selenium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.7 g of protein (~13% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 5.3 g of fiber (~19% of the 28 g daily value).
In a 50 g serving, spaghetti is highest in Vitamin K (~63% DV), Manganese (~58% DV), Selenium (~58% DV), Vitamin B6 (~36% DV), Copper (~28% DV).
Not really. A 50 g serving has about 32.1 g of net carbs (37.4 g total minus 5.3 g fiber).
Best in the midday. Spaghetti's carbohydrate and magnesium content are ideal for lunch to sustain afternoon energy and support post-meal glucose stability; timing allows time for complete digestion before sleep
A typical serving is around 50 g (~186 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating spaghetti alongside several other grain sources.
Spaghetti pairs nicely 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.
Encyclopedia entries that supply the same signature nutrients spaghetti contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients spaghetticontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.