Pasta Aglio e Olio

Pasta Aglio e Olio is a classic, minimalist Italian pasta dish, typically from Naples. Its name literally translates to 'pasta with garlic and oil,' and it features just a few simple ingredients: spaghetti, high-quality extra virgin olive oil, thinly sliced garlic, and a pinch of red pepper flakes, often finished with fresh parsley and grated Pecorino Romano cheese.

🍳 View the full Pasta Aglio e Olio recipe →

🍽️ Nutrition at a glance

This dish is high in carbohydrates from the pasta and healthy fats from the generous amount of olive oil, with a modest amount of protein from the wheat and optional cheese. A standard serving provides a good source of energy and monounsaturated fats, with a calorie ballpark of around 400-500 calories.

Nutrition breakdown

Calories	350 kcal
Protein	8 g
Carbs	45 g
Fat	15 g
Fiber	3 g
Sugar	2 g
Sodium	400 mg
Potassium	200 mg
Iron	2.5 mg
Magnesium	40 mg
Phosphorus	100 mg
Vitamin B1 (Thiamine)	0.3 mg
Vitamin B3 (Niacin)	3.5 mg
Folate	80 µg
Manganese	0.6 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Aglio e Olio is celebrated as a 'cucina povera' (peasant cooking) masterpiece, proving that extraordinary flavor can come from the most humble and accessible pantry staples. Nutritionally, the olive oil is a cornerstone of the heart-healthy Mediterranean diet.