Although originally Italian, some would argue that a plate of spaghetti has become as all-American as apple pie. You'll often see spaghetti on the menu at all kinds of restaurants and eateries, and its many variations make it a favorite of home cooks, who can experiment with sauces, vegetables, and different proteins for variety and flavor. Adding Italian sausage is one common variation of spaghetti, but only eat the dish on occasion because its nutrition profile is not ideal.
The Basics
The basic components of a plate of spaghetti with Italian sausage are the spaghetti noodles, the Italian sausage and whatever sauce is chosen to top and flavor the dish. Sauces can range from traditional marinara to pesto sauce. If using tomato-derived marinara sauce, the meal contains a rich vegetable source. Depending on the proportion of noodles to sausage, the meal can be carbohydrate-heavy. The Institute of Medicine recommends that American adults consume 45 to 65 percent of total calories from carbs.
Caloric Intake
One cup of spaghetti noodles topped with two links of Italian pork sausage and one cup of marinara sauce contains a large amount of calories -- about 1,017 calories. Broken down, the calorie content of the pasta noodles is 221 calories, 572 calories for two links of sausage and 224 calories for the marinara sauce. Reducing the amount of sausage in the dish can significantly reduce the overall caloric content. In addition, the serving of pork sausage contains 8 g of saturated fat, an unhealthy and significant contributor to high cholesterol and heart disease.
Vitamins, Minerals and Nutrients
Spaghetti with Italian sausage provides some vitamins and minerals, but not much. Most of the significant nutrients come from the marinara sauce used to top the noodles and sausage -- 57 mg of calcium, 0.812 g of potassium and most significantly, 32 mg of lycopene, an antioxidant found in some red-colored foods. Spaghetti noodles provide 2.5 g of fiber and 102 mcg of folate, while pork sausages contain 2.4 mg of iron and 17 mg of vitamin C. Additionally, sodium content is high -- a whopping 3,056 mg for the dish -- when only 1,500 mg of sodium per day is recommended for most adults. The Institute of Medicine's daily nutrient recommendations for most adults include 75 to 90 mg of vitamin C, 400 mcg of folate, 1,000 mg of calcium, 8 to 18 mg of iron and 4,700 mg of potassium per day. The nutrition profile of a plate of spaghetti with Italian sausage doesn't contribute significantly to these daily recommended nutrient counts.
Healthier Versions
Healthier entree options should be considered -- ones that focus more on vegetables and fruits and less on high-fat protein sources, such as sausage, including brown rice with mixed vegetables or grilled skinless chicken, which have a better nutrient profile, with fewer calories and less fat. If you're craving spaghetti with Italian sausage, however, you can substitute components for a healthier dish. Instead of regular spaghetti, choose a whole wheat version to boost fiber content. Substitute pork Italian sausage with turkey sausage, which contains more than three times less total fat. And continue to use marinara sauce, preferably with fresh tomatoes, to serve atop the noodles.
References
- USDA National Nutrient Database for Standard Reference: Spaghetti; Marinara Sauce; Pork Italian Sausage; Turkey Italian Sausage
- Food and Nutrition Board, Institute of Medicine, National Academies; Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins
- Food and Nutrition Board; "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)"; 2005
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