Spaghetti Carbonara
The authentic Roman pasta loved by millions for its velvety sauce of egg yolk and Parmesan or pecorino. Many are surprised that classic spaghetti doesn't raise blood sugar as sharply as expected; cooking it al dente, together with the egg protein and cheese fat, gives it a moderate glycemic index (≈50) and gradual, comfortable digestion.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep your portion of spaghetti to about one cooked cup at most, and serve it with a side of broccoli or grilled asparagus to improve the balance of nutrients and fibre in your meal.
Best preparation methods
The metabolic secret of pasta is the al dente rule: don't boil spaghetti until soft, but drain it while it is still firm to the bite; this keeps the starch structure compact and harder for digestive enzymes to break down quickly into sugar.
Important Nutritional Note
Because the classic recipe is high in saturated fat and sodium, make it with fresh egg yolks, use less added salt and rely on the flavour of black pepper and real cheese.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 190 kcal | 475 kcal |
| Protein | 8.4 g | 21 g |
| Carbohydrate | 18.3 g | 45.8 g |
| Available carbohydrate | 17.3 g | 43.2 g |
| Fat | 9.4 g | 23.5 g |
| Dietary fibre | 1 g | 2.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Italian dishes with a glycemic index (9), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Spaghetti Carbonara good for weight loss?
It can fit a balanced plan with portion control: a 250 g portion gives 475 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Spaghetti Carbonara affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 21.6 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Spaghetti Carbonara?
A typical 250 g portion of Spaghetti Carbonara provides about 475 kcal, 21 g protein, 45.8 g carbohydrate, 23.5 g fat and 2.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.