Calorie guide · Italian
Spaghetti carbonaracalories and macros
One serving of Spaghetti carbonara has about 760 kcal, with 35 g protein, 77 g carbohydrates and 33 g fat. That is roughly 19% of calories from protein, 41% from carbs and 40% from fat.
Where the calories come from
- Protein35 g19%
- Carbs77 g41%
- Fat33 g40%
Spaghetti carbonara is 100 g (dry weight) of spaghetti tossed with 40 g of crisp guanciale or pancetta, one whole egg plus one yolk and 25 g of grated pecorino, with no cream. A serving is roughly 760 kcal with 35 g of protein and 77 g of carbohydrates: the pasta supplies almost all of the carbohydrates, while the cured pork, yolks and cheese provide most of the 33 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~370 g) | Share of calories |
|---|---|---|---|
| Calories | 205 kcal | 760 kcal | 100% |
| Protein | 9.5 g | 35 g | 19% |
| Carbs | 20.8 g | 77 g | 41% |
| Fat | 8.9 g | 33 g | 40% |
How many calories in 100 g of Spaghetti carbonara?
A typical serving of Spaghetti carbonara weighs about 370 g, so 100 g has about 205 kcal, 9.5 g protein, 20.8 g carbohydrates and 8.9 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 185 g | 380 | 17.5 g | 38.5 g | 16.5 g |
| 1 serving | 370 g | 760 | 35 g | 77 g | 33 g |
| 1½ servings | 555 g | 1140 | 52.5 g | 115.5 g | 49.5 g |
| 2 servings | 740 g | 1520 | 70 g | 154 g | 66 g |
| 100 g | 100 g | 205 | 9.5 g | 20.8 g | 8.9 g |
| 200 g | 200 g | 411 | 18.9 g | 41.6 g | 17.8 g |
Vitamins and minerals in Spaghetti carbonara
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 3.2 g | 11% |
| Sugars | 3 g | – |
| Saturated fat | 12.8 g | 64% |
| Sodium | 1,400 mg | 61% |
| Potassium | 450 mg | 10% |
| Calcium | 340 mg | 26% |
| Iron | 3 mg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 170 µg | 19% |
| Vitamin D | 1.9 µg | 10% |
| Vitamin B12 | 1.4 µg | 58% |
Allergens in Spaghetti carbonara
- Eggs
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Spaghetti carbonara fit?
A typical serving of Spaghetti carbonara is not tagged as vegetarian, vegan, gluten-free, keto, paleo or pescatarian. Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Spaghetti carbonara?
For a 70 kg adult, the 760 kcal in one serving is about 177 minutes of comfortable walking or 129 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 177 min |
| Brisk walk (about 5.5 km/h) | 129 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Spaghetti tossed with crisp guanciale, egg yolk and pecorino into a glossy, creamy sauce without any cream.
- 100g Spaghetti (dry)
- 40g Guanciale or Pancetta
- 1 Egg + 1 Yolk
- 25g Pecorino Romano
- Black Pepper
How to make it
- Bring a large pot of salted water to the boil and cook 100 g spaghetti until al dente, about 9 to 10 minutes.
- Meanwhile, cut 40 g guanciale or pancetta into strips and cook it in a dry pan over medium heat until crisp, about 5 minutes. Take the pan off the heat.
- Whisk 1 egg, 1 egg yolk and 25 g grated pecorino with plenty of black pepper in a bowl.
- Drain the pasta, keeping a cup of the cooking water, and toss the spaghetti in the pan with the guanciale.
- Off the heat, pour in the egg mixture with a splash of pasta water and toss quickly until the sauce turns creamy and the eggs thicken without scrambling.
- Serve immediately with a little extra black pepper.
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How to make it lighter
- Pour off part of the rendered fat from the pan before adding the pasta; the guanciale still flavours the dish.
- Cook 70 to 80 g of pasta instead of 100 g and add a side of salad or grilled vegetables to keep the plate full.
- Use one whole egg instead of an egg plus extra yolk, and grate the cheese finely so a smaller amount covers more pasta.
Lighter alternatives
More Italian dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Spaghetti carbonara?
A typical serving of Spaghetti carbonara has about 760 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Spaghetti carbonara?
About 205 kcal. That is based on a typical serving of about 370 g with 760 kcal; the real figure changes with the recipe and how much oil is used.
Is Spaghetti carbonara high in protein?
Yes. With about 35 g of protein per serving (19% of its calories), Spaghetti carbonara is a good protein source.
Can I eat Spaghetti carbonara while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Spaghetti carbonara?
Roughly 177 minutes of comfortable walking for a 70 kg adult, or about 129 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Spaghetti carbonara vegetarian?
No. A typical serving of Spaghetti carbonara contains meat or fish.
Is Spaghetti carbonara gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Spaghetti carbonara lighter?
Pour off part of the rendered fat from the pan before adding the pasta; the guanciale still flavours the dish. Cook 70 to 80 g of pasta instead of 100 g and add a side of salad or grilled vegetables to keep the plate full. Use one whole egg instead of an egg plus extra yolk, and grate the cheese finely so a smaller amount covers more pasta.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (370 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.