Carbonara
Moderate nutritional value
Pasta with egg, cheese and guanciale.
Carbonara is Roman spaghetti tossed off the heat with a sauce of raw egg, grated pecorino and crisp guanciale or bacon, which turns creamy from the egg and cheese without any cream. It is high in fat, much of it saturated, with refined carbohydrate from the pasta and moderate protein from the egg, cheese and pork. A 350 g plate is about 820 kcal, so a smaller portion with a green salad is plenty.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 13g | 18.6% |
| Carbs | 20g | 6.7% |
| Simple Sugars | 7g | Estimate |
| Complex Carbs | 13g | Estimate |
| Water | 56g | 2.2% |
| Calories | 235 | 10.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.13 | g | 25.7% |
| Monounsaturated | 5.06 | g | 20.2% |
| Polyunsaturated | 1.82 | g | 14.0% |
| Omega-3 | 0.546 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 15 | mg | 1.7% |
| Omega-6 | 1.274 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.35 | mg |
| Selenium | 28.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 42.1 | mcg | 4.7% |
| vitamin B1 | 0.068 | mg | 5.7% |
| vitamin B2 | 0.116 | mg | 8.9% |
| vitamin B3 | 0.99 | mg | 6.2% |
| vitamin B6 | 0.099 | mg | 5.8% |
| vitamin B9 | 13.7 | mcg | 3.4% |
| vitamin B12 | 0.335 | mcg | 14.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.573 (23 IU) | mcg | 3.8% |
| vitamin E | 0.346 | mg | 2.3% |
| vitamin K | 0.797 | mcg | 0.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 110 | mg | 11.0% |
| iron | 0.838 | mg | 4.7% |
| magnesium | 22.1 | mg | 5.5% |
| phosphorus | 186 | mg | 26.6% |
| potassium | 125 | mg | 4.8% |
| sodium | 395 | mg | 17.2% |
| zinc | 1.06 | mg | 9.6% |
| copper | 0.106 | mg | 11.8% |
| manganese | 0.306 | mg | 13.3% |
| selenium | 28.3 | mcg | 51.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 281 | mg | 40.1% | 160% |
| Isoleucine | 426 | mg | 30.4% | 129% |
| Leucine | 763 | mg | 27.9% | 114% |
| Lysine | 581 | mg | 27.7% | 110% |
| Methionine | 324 | mg | 30.9% | 128% |
| Phenylalanine | 775 | mg | 44.3% | 172% |
| Threonine | 353 | mg | 33.6% | 129% |
| Tryptophan | 118 | mg | 42.1% | 163% |
| Valine | 502 | mg | 27.6% | 114% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Spaghetti 200 g
- Guanciale (or pancetta) 120 g
- Egg yolks 3
- Whole egg 1
- Pecorino Romano, grated 60 g
- Black pepper, freshly ground 1 tsp
- Salt for pasta water
Instructions
- 1
Bring a large pot of salted water to a boil and cook the spaghetti until al dente.
- 2
Cut the guanciale into short strips and render it in a cold, dry pan over medium heat until crisp and golden.
- 3
Whisk the egg yolks, whole egg, grated pecorino, and plenty of black pepper into a smooth paste.
- 4
Reserve a cup of pasta water, then drain the spaghetti and add it to the pan with the guanciale off the heat.
- 5
Pour in the egg and cheese mixture, tossing quickly and adding splashes of hot pasta water to form a glossy, creamy sauce.
- 6
Keep tossing off the heat so the eggs thicken but never scramble.
- 7
Serve immediately with extra pecorino and black pepper.