Bushra Griffith
Spaghetti with meat sauce is a delicious comfort food, but it can be high in calories. The calorie count for a plate of spaghetti with meat sauce can vary depending on the ingredients and portion size. On average, a plate of spaghetti with meat sauce can contain around 670 calories, including 20 grams of fat, 90 grams of carbohydrates, and 32 grams of protein. However, there are ways to make this dish healthier without compromising on taste. Using whole-wheat pasta instead of white pasta increases the fiber content, and making your own red sauce with fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt reduces the sodium and sugar intake. Choosing leaner meats and adding them in moderation can also help lower the calorie count.
| Characteristics | Values |
|---|---|
| Calories | 266-670 |
| Carbohydrates | 12.6g-90g |
| Fat | 6g-18g |
| Protein | 17.1g-39g |
| Cholesterol | 50mg |
| Fiber | 5g |
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What You'll Learn
Calorie count: around 670 calories per plate
A plate of pasta with meat sauce and cheese contains around 670 calories. This calorie count includes approximately 20 grams of fat, 90 grams of carbohydrates, and 32 grams of protein. The dish's calorie count can be influenced by the type of pasta, sauce, and meat used, as well as the portion size.
When it comes to the pasta itself, opting for whole-wheat pasta instead of white pasta can increase the dish's fiber content. Whole-wheat pasta provides nearly 5 grams of fiber and 7 grams of protein per cup. Additionally, making your own red sauce at home using fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt can help reduce the sodium and sugar content compared to store-bought options.
To keep the calorie count lower, it is recommended to use leaner meats in moderation. Ground beef and ground turkey, for example, contain minerals like iron, potassium, magnesium, zinc, and vitamin B12, as well as a good amount of protein. Using low-fat ground beef or turkey and adding them sparingly to your sauce can make the dish healthier while still providing flavor.
The carbohydrates in pasta can be beneficial when consumed before or after a workout. According to the American College of Sports Medicine, carbs are important for meeting energy needs, maintaining body weight, and muscle recovery and repair. So, if you're looking to gain muscle or restore energy, pasta with meat sauce can be a good option when consumed as part of a balanced diet.
While pasta with meat sauce can be a comforting and tasty dish, it's important to be mindful of portion sizes and the overall calorie intake. Enjoying this dish in moderation and balancing it with a Mediterranean diet can make it part of a healthy meal plan.
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Health benefits of lycopene in tomato sauce
A plate of spaghetti with meat sauce and cheese can contain about 670 calories, including 20 grams of fat, 90 grams of carbs, and 32 grams of protein. While this dish is famous for being a high-calorie comfort food, it can be made healthier by using whole-wheat pasta, which has higher levels of fiber, and making your own red sauce with fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt.
Now, let's talk about the health benefits of lycopene, a plant nutrient found abundantly in tomatoes and tomato-based products like sauce. Lycopene is a powerful antioxidant that gives red fruits and vegetables their color. Here are some of the health benefits associated with lycopene:
Cancer Prevention
Lycopene has been linked to a reduced risk of certain cancers, including prostate, breast, lung, and digestive tract cancers. Men who consumed at least two servings of lycopene-rich tomato sauce per week were found to be 30% less likely to develop prostate cancer. However, more recent studies suggest a more moderate result, with a 9% lower likelihood associated with high lycopene intake.
Heart Health
Lycopene has been shown to reduce "bad" LDL cholesterol levels and increase "good" HDL cholesterol, contributing to improved heart health and a reduced risk of heart disease.
Sunburn Protection
Lycopene may help increase the skin's defense against sunburns and damage caused by UV rays. However, it is important to note that lycopene is not a replacement for sunscreen.
Bone Health
Test-tube and animal studies suggest that lycopene's antioxidant properties may help slow down the death of bone cells, reinforce bone architecture, and contribute to stronger bones.
Eye Health
Lycopene may offer protective effects for the eyes, potentially preventing or delaying the formation of cataracts and reducing the risk of macular degeneration, a common cause of blindness in older adults.
To maximize the absorption of lycopene from tomato sauce, consider adding a drizzle of olive oil or cooking the tomatoes, as both heat and oil help increase lycopene absorption in the body.
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Whole-wheat pasta has more fibre
A plate of spaghetti with meat sauce can contain approximately 670 calories, including 20 grams of fat, 90 grams of carbohydrates, and 32 grams of protein. While this dish is famous for being a high-calorie comfort food, there are ways to make it healthier. For instance, using whole-wheat pasta instead of white pasta can increase the fibre content of the meal.
However, the difference in fibre content between whole-wheat and white pasta is not drastic, and if you already consume a high-fibre diet, there isn't a strong argument against white pasta in terms of macronutrients. The preference for white pasta over whole-wheat pasta may also depend on taste and cooking time. White pasta cooks faster and is preferred by some people.
To increase fibre intake and make your spaghetti with meat sauce even healthier, you can pair it with fibre-rich sides such as salad, or opt for pasta alternatives like chickpea pasta, lentil pasta, or spaghetti squash. Additionally, making your own red sauce with fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt can reduce the sodium and sugar content compared to store-bought options. Choosing lean meats and adding them to your sauce in moderation will also keep the calorie count lower.
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Lean meats keep calories low
A plate of spaghetti with meat sauce can contain around 670 calories, including 20 grams of fat, 90 grams of carbs, and 32 grams of protein. However, the calorie count can vary depending on the ingredients and portion sizes. For example, one TikTok video mentions a serving of spaghetti with meat sauce containing 500 calories, while another comment estimates a plate of pasta with meat sauce to be around 350 calories.
To keep the calorie count low, it is recommended to use whole-wheat pasta instead of white pasta. Whole-wheat pasta has higher levels of fiber, with one cup containing nearly 5 grams of fiber and 7 grams of protein. Additionally, making your own red sauce at home can help reduce the sodium and sugar content found in store-bought options. A simple recipe for a fresh red sauce includes ingredients like fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt.
Most importantly, choosing lean meats can significantly reduce the calorie count of the dish. Ground beef and ground turkey are healthy options as they contain minerals like iron, potassium, magnesium, zinc, and vitamin B12, as well as a large amount of protein. Opting for low-fat ground beef or turkey and adding them to your sauce in moderation will keep the meat sauce calories low and lean.
Another way to make the dish healthier is to replace some of the meat with vegetables. For example, you can add chopped mushrooms, carrots, or zucchini to the sauce, which will boost the fiber and nutrient content without adding too many calories. Additionally, consuming this dish as part of a balanced Mediterranean diet and before or after a workout can be beneficial for meeting energy needs, maintaining body weight, and muscle recovery, according to the American College of Sports Medicine.
In summary, spaghetti with meat sauce can be a high-calorie dish, but by making conscious choices like using whole-wheat pasta, homemade sauce, and lean meats in moderation, you can enjoy this comfort food while keeping the calorie count in check.
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Carbs can be beneficial post-workout
A plate of spaghetti with meat sauce can contain around 670 calories, including 20 grams of fat, 90 grams of carbs, and 32 grams of protein. While it is a high-calorie meal, it can be made healthier by using whole-wheat pasta, which has higher levels of fiber, and adding ground beef or turkey for leaner meat sauce.
Now, onto the benefits of carbs post-workout:
Carbohydrates are one of the three macronutrients, along with protein and fat, that the body needs in large quantities to function properly. Consuming carbs after a workout is beneficial because they help the body recover and rebuild by releasing insulin, which restores the glycogen stores used during training. This is especially important after vigorous exercise, as the body's preferred energy source for high-intensity activity is glycogen, and depletion of muscle glycogen can lead to a breakdown of muscle tissue.
Research confirms that consuming high-glycemic carbs, such as dextrose, immediately after a workout is the best way to replenish muscle glycogen stores. This can make you feel rejuvenated and energetic, satisfying cravings for sugary or starchy carbs without negatively impacting your diet. However, it's important to note that the amount of carbs you should consume depends on the intensity of your workout, with harder sessions requiring more carbs.
Consuming carbs with protein is even more beneficial for recovery, as they work synergistically to increase the rate of glycogen storage. For example, you can add a plant-based protein powder to a carb-rich smoothie or opt for protein bars. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams of protein every 3 to 4 hours, which can improve exercise performance and muscle recovery.
In summary, carbs can be beneficial post-workout by aiding in muscle recovery, restoring energy, and satisfying cravings without derailing your dietary goals.
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Frequently asked questions
A plate of spaghetti with meat sauce can contain approximately 670 calories, including 20 grams of fat, 90 grams of carbs, and 32 grams of protein. The calorie count can vary depending on the type and amount of pasta, meat, and cheese used.
Yes, there are a few ways to reduce the calorie count:
- Use whole-wheat pasta instead of white pasta as it has higher levels of fiber.
- Make your own red sauce at home using fresh tomatoes, tomato paste, basil, garlic, herbs, olive oil, and salt, as store-bought options may contain higher levels of sodium and sugar.
- Choose leaner meats such as low-fat ground beef or turkey and add them to your sauce in moderation.
Yes, there are a few potential health benefits:
- Fresh red or marinara sauce is made from tomatoes, which contain lycopene, an antioxidant that may offer protection against certain cancers.
- Consuming carbs like pasta before or after a workout can help meet energy needs, maintain body weight, and aid in muscle recovery and repair.
