Build Your Way to Healthier Spaghetti

Are you counting calories? Trying to increase your fiber intake? Looking to “sneak” more veggies into your diet? You can check all three of your list and still enjoy a warm bowl of spaghetti!

This popular Italian comfort food, while perfect for winter months, can often be high in fat and carbohydrates, but that doesn’t have to be the case. Use the chart below to create your own healthier spaghetti recipe.

Before you build your masterpiece, review these tips from Cooper Clinic Nutrition Services on how to craft your healthiest spaghetti yet.

Aim for high fiber
Choose whole-grain pasta over white pasta
Make sure you get some protein! You can do that in the pasta itself or by topping it with lean protein, such as ground turkey
Keep your meal low in saturated fat
The more color the better. Mix veggies in with your favorite pasta sauce and or use as noodles

Noodle Serving Size 2 oz. uncooked	White Spaghetti Noodles	Whole-Wheat Spaghetti Noodles	Explore Black Bean Spaghetti Noodles	Banza Chickpea Spaghetti Noodles	Zucchini Noodles
Calories	200	180	215	190	10
Fat	1 g.	1.5 g.	2 g.	3.5 g.	0 g.
Sat. Fat	0 g.	0 g.	0 g.	0 g.	0 g.
Carbohydrate	43 g.	41g.	23 g.	32 g.	3 g.
Fiber	2 g.	5 g.	12 g.	8 g.	1 g.
Protein	7 g.	7 g.	25 g.	14 g.	1 g.

Meat Serving Size 4 oz.	80/20 percent lean/fat Ground Beef	90/10 percent lean/ fat Ground Beef	93/7 percent lean/fat Ground Beef	99 percent lean Ground Turkey	Ground Chicken Breast
Calories	280	190	180	120	130
Fat	22 g.	11 g.	9 g.	2 g.	3 g.
Sat. Fat	9 g.	4.5 g.	3.5 g.	.5 g	.5 g.
Carbohydrate	0 g.	0 g.	0 g.	0 g.	0 g.
Protein	19 g.	22 g.	23 g.	26 g.	26 g.

Sauce Serving Size ½ C.	Prego® Original Spaghetti Sauce	Barilla® Chunky Traditional	Trader Joe’s Organic Marinara Sauce	Newman’s Own® Marinara	Prego® Smart Heart Traditional
Calories	70	60	60	70	70
Fat	1.5 g.	1 g.	0 g.	1 g.	1.5 g.
Sat Fat	0 g.	0 g.	0 g.	0 g.	0 g.
Carbohydrate	13 g.	13 g.	12 g.	12 g.	13 g.
Fiber	3 g.	3 g.	2 g.	3 g.	2 g.
Sugar	10 g.	7 g.	6 g.	7 g.	10 g.
Protein	2 g.	2 g.	2 g.	3 g.	2 g.
Sodium	480 mg.	400 mg.	35 mg.	460 mg.	360 mg.