Whole-Wheat Spaghetti Aglio e Olio

Whole-Wheat Spaghetti Aglio e Olio recipe videos

Whole-Wheat Spaghetti Aglio e Olio is a simple, classic Italian pasta dish from Naples, traditionally made with just spaghetti, garlic, olive oil, and red pepper flakes. This version uses whole-wheat spaghetti for a nuttier flavor and more fiber, while maintaining the dish's minimalist, pantry-staple roots.

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🍽️ Nutrition at a glance

This dish is a good source of complex carbohydrates and dietary fiber from the whole-wheat pasta, with healthy fats from the olive oil. A typical serving contains roughly 400-500 calories, providing energy, B vitamins, and minerals like iron and magnesium.

Nutrition breakdown

Calories	350 kcal
Protein	12 g
Carbs	50 g
Fat	12 g
Fiber	7 g
Sugar	2 g
Sodium	450 mg
Potassium	250 mg
Magnesium	80 mg
Iron	3.5 mg
Phosphorus	150 mg
Zinc	2 mg
Niacin (B3)	5 mg
Folate	60 µg
Selenium	30 µg

Per 1 typical serving (220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Aglio e Olio represents the Italian philosophy of 'cucina povera' (poor cooking), creating profound flavor from minimal, high-quality ingredients. Nutritionally, the whole-wheat version significantly boosts the fiber content compared to traditional white pasta, aiding digestion and providing a more sustained energy release.