Spaghetti bolognese is a classic Italian dish that is loved by many. It consists of spaghetti pasta tossed in a meaty tomato sauce. But with its combination of pasta, ground beef, tomatoes, and cheese, spaghetti bolognese can also be high in calories. So how many calories are actually in a serving of homemade spaghetti bolognese?
Calories in the Main Ingredients
To determine the total calories in homemade spaghetti bolognese, we first need to look at the calorie counts for the main ingredients:
Spaghetti
Spaghetti is typically made from refined wheat flour. One cup of cooked spaghetti contains around 220 calories, as well as 43 grams of carbohydrates, 1 gram of fat, and 8 grams of protein (1). The number of calories can vary slightly depending on the brand.
Ground Beef
Spaghetti Bolognese is traditionally made with ground beef. A 3-ounce serving of 80% lean ground beef contains around 210 calories, as well as 16 grams of fat and 21 grams of protein (2). The leaner the beef, the fewer calories it will have.
Tomatoes
The sauce for spaghetti bolognese is tomato-based. One cup of canned crushed tomatoes has around 41 calories, mainly from carbohydrates (3). Fresh tomatoes would have a similar calorie count.
Onion and Garlic
Onions and garlic are aromatic vegetables usually cooked into the bolognese sauce. One cup of chopped raw onion contains around 64 calories, while one clove of garlic has about 4 calories (4, 5). When cooked, their calorie counts decrease slightly.
Olive Oil
Spaghetti bolognese recipes call for olive oil to cook the onions, garlic, and ground beef. One tablespoon of olive oil contains 119 calories and 13.5 grams of fat (6).
Standard Recipe Calorie Count
Now that we know the calories in the key ingredients, we can calculate the total for a typical homemade spaghetti bolognese recipe.
Here is the nutrition information for a standard homemade recipe serving 6 people:
Ingredients:
- 1 package (16 oz) spaghetti = 720 calories
- 1 lb 80% lean ground beef = 840 calories
- 1 cup onion, chopped = 64 calories
- 3 cloves garlic, minced = 12 calories
- 1 Tbsp olive oil = 119 calories
- 1 (28 oz) can crushed tomatoes = 123 calories
Total Calories Per Recipe:
720 + 840 + 64 + 12 + 119 + 123 = 1878 calories
Serving Size:
This recipe makes approximately 6 servings.
Calories Per Serving:
1878 calories / 6 servings = 313 calories per serving
So for a typical homemade spaghetti bolognese recipe, each serving contains around 313 calories.
This calorie count is for a modest 1 cup serving of pasta and sauce. Larger portion sizes would increase the calories per serving.
Calories with Different Ingredients
The calorie content of spaghetti bolognese can vary widely depending on the specific ingredients used. Here is how the calories change with different options:
Using Leaner Beef
– 90% lean ground beef – 170 calories per 3 oz
– 95% lean ground beef – 120 calories per 3 oz
Choosing a leaner cut of ground beef decreases the calories per serving.
Omitting Oil
Skipping olive oil and just cooking the aromatics in a nonstick pan would subtract about 119 calories per recipe.
Adding Cheese
– 1 oz Parmesan cheese = 111 calories
– 1⁄4 cup shredded mozzarella = 72 calories
Topping the spaghetti bolognese with grated Parmesan or mozzarella cheese increases the calorie count significantly.
Serving Whole Wheat Pasta
– 1 cup whole wheat spaghetti = 174 calories
Swapping regular spaghetti for an equal portion of whole wheat spaghetti reduces the amount of digestible carbs and calories.
Making a Vegetarian Version
Substituting meat with vegetarian protein options like beans, lentils, or soy can lower the calories. For example:
– 1 cup cooked lentils = 230 calories
– 1 cup cooked kidney beans = 225 calories
Tips for Lightening Up Spaghetti Bolognese
Here are some easy ways to reduce the calorie content in your homemade spaghetti bolognese:
– Use at least 90% lean ground beef or swap half the beef for beans or lentils.
– Increase the amount of veggies like onions, carrots, mushrooms, and peppers.
– Skip adding oil when sautéing the aromatics.
– Use crushed tomatoes with no added sugar or salt.
– Cook the pasta al dente to reduce digestible carbs.
– Serve smaller portions of just 1⁄2 – 3⁄4 cup pasta and top with sauce.
– Avoid topping with cheese, or just use a sprinkle of Parmesan.
– Rinse the cooked pasta in cold water to remove excess starches.
Making these simple substitutions and changes can easily shave off 100-200 calories per serving, while still delivering on flavor.
Low-Calorie Spaghetti Bolognese Alternatives
In addition to lightening up a traditional spaghetti bolognese recipe, you can also try one of these lower-calorie alternatives:
Zucchini Noodle Bolognese
Replace traditional spaghetti with spiralized zucchini noodles for a fraction of the carbs and calories. Each 1-cup serving of zucchini noodles has around 20 calories (7). Top it with 1⁄2 cup bolognese sauce for a 300-calorie meal.
Cauliflower Rice Bolognese
Riced cauliflower is another low-carb substitute for pasta. 1 cup of cauliflower rice only has around 30 calories (8). Serve it under 1⁄2 cup bolognese sauce for approximately 250 calories per serving.
Turkey Bolognese
Use lean ground turkey instead of beef. A 3-oz serving of 93% lean ground turkey has around 120 calories (9). Make the rest of the bolognese as normal for a lower-fat, lower-calorie version.
Portobello Mushroom Bolognese
Skip the pasta completely and use meaty portobello mushroom caps instead. Stuff them with bolognese sauce made with lentils instead of ground meat. Each mushroom cap is around 20-30 calories (10).
Nutrition Benefits of Spaghetti Bolognese Ingredients
While spaghetti bolognese can be high in calories, its nutritional profile also provides some important benefits:
Protein from Meat and Pasta
The combination of meat sauce and pasta supplies a satisfying dose of protein to support muscle growth and keep you feeling full.
Complex Carbs from Pasta
Pasta offers up complex carbohydrates, which provide long-lasting energy. Go for whole wheat pasta when possible for more fiber.
Lycopene from Tomatoes
The tomatoes in the bolognese sauce offer the antioxidant lycopene, which can promote heart health.
Prebiotics from Onions and Garlic
Onions and garlic contain prebiotic fibers that support gut health by feeding beneficial bacteria.
So in moderation, spaghetti bolognese can be part of a healthy diet. Focus on making it lighter when possible and keeping portion sizes reasonable.
The Best Ways to Burn off Spaghetti Bolognese Calories
Here are some examples of exercise that can help burn off the 313 calories in a serving of spaghetti bolognese:
Walking
– 1 hour moderate pace: 300 calories burned
– 45 minutes brisk pace: 315 calories burned
Running
– 30 minutes at 5mph: 300 calories burned
Cycling
– 45 minutes leisurely cycling: 315 calories burned
– 30 minutes moderate cycling: 300 calories burned
Swimming
– 30 minutes casual swimming: 300 calories burned
– 30 minutes moderate swimming: 315 calories burned
HIIT Workout
– 30 minutes: 315 calories burned
Yoga
– 60 minutes hatha yoga: 215 calories burned
– 60 minutes vinyasa yoga: 295 calories burned
So opting for faster paced walking, running, swimming, HIIT, or vinyasa yoga are great ways to burn off around 300-315 calories.
Conclusion
A typical homemade spaghetti bolognese contains around 313 calories per one cup serving. This can vary based on ingredients and portion size. Choosing leaner meats, increasing non-starchy veggies, and decreasing fat and carbohydrates can lighten it up. Serving spaghetti bolognese over zucchini noodles or cauliflower rice reduces the calories too. Be mindful of portion sizes, and counterbalance it by getting enough physical activity. Made with healthy ingredients, spaghetti bolognese can absolutely be part of a balanced diet.
