⏱ 15 min total

Pea & Spinach Carbonara

Name: Pea & Spinach Carbonara
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ⅜ tbsp Olive oil; ⅛ cup Breadcrumbs; ¼ cloves, minced Garlic; 2 tbsp Parmesan cheese; ¾ tbsp Parsley; ¾ large yolk (separated from white) Egg yolk; ¼ large Egg; ⅛ tsp Black pepper; ¹⁄₁₆ tsp Salt; 2 oz Whole wheat pasta; 2 cup Spinach; ¼ cup Green peas

Per 1 serving · 208 g · 12 ingredients

Calories

438

22%
of a 2,000 cal day

Protein
21g
19% of calories
Carbs
61g
53% of calories
Fat
14g
28% of calories

Portion

At a glance

One serving of Pea & Spinach Carbonara (208 g) has 438 calories, with 21 g of protein, 61 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (42% DV), dietary fiber (38% DV) and Vitamin A (47% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 22% and 64% of the daily value.

Per 100 g

210cal

medium energy density

Protein per 100 cal

4.8g

Net carbs

50g

carbs minus fiber

Fiber

11g

3 g sugar

High in

20%+ of the daily value

Protein42%
Dietary fiber38%
Vitamin A47%
Vitamin C30%
Vitamin K292%
Thiamine45%

Good source of

10–19% of the daily value

Vitamin E16%
Potassium13%

Watch

20%+ of the daily value

Sodium23%
Saturated fat22%
Cholesterol64%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
Bring a large pot of salted water to a boil.
2
Warm the olive oil in a large skillet over medium-high heat. Add the breadcrumbs and garlic; cook, stirring, until crisp and golden, about 2 minutes. Transfer to a bowl and stir in one-fourth of the Parmesan and all of the parsley; set aside.
3
In a medium bowl, whisk together the remaining Parmesan with the egg yolks, whole egg, black pepper, and salt until smooth.
4
Cook the pasta until al dente, 8–10 minutes, stirring occasionally. During the last minute, add the spinach and peas. Reserve at least 1/4 cup cooking water, then drain and transfer pasta and vegetables to a large bowl.
5
Slowly whisk some of the reserved hot pasta water into the egg mixture to loosen and temper it. Pour over the hot pasta and toss vigorously with tongs until glossy and lightly thickened, adding more pasta water as needed. Top with the reserved breadcrumb mixture and serve immediately.

Vitamins & minerals

Amounts for 1 serving (208 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	419 μg	47%
Vitamin C	27 mg	30%
Vitamin D	1 μg	7%
Vitamin E	2 mg	16%
Vitamin K	351 μg	292%
Thiamine	1 mg	45%
Riboflavin (B2)	0.5 mg	35%
Niacin	5 mg	31%
Vitamin B6	0.4 mg	29%
Folate (B9)	211 μg	53%
Vitamin B12	1 μg	23%
Pantothenic acid	2 mg	30%
Choline	166 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	269 mg	27%
Iron	6 mg	72%
Potassium	598 mg	13%
Magnesium	152 mg	36%
Phosphorus	377 mg	54%
Zinc	3 mg	27%
Copper	0.4 mg	46%
Manganese	3 mg	111%
Selenium	60 μg	108%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	12 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	3,949 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.5 g	—
Galactose	0.1 g	—
Glucose	0.4 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0.3 g	—
Methionine	0.4 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	90 μg	—
Serine	1 g	—
Starch	9 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 438 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

83min
Walking (3.5 mph)
53min
Cycling (moderate)
37min
Running (6 mph)
62min
Swimming laps

Common questions

How many calories are in Pea & Spinach Carbonara?

One serving of Pea & Spinach Carbonara (1 serving) has 438 calories, which works out to 210 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Pea & Spinach Carbonara high in protein?

It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pea & Spinach Carbonara keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pea & Spinach Carbonara?

528 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pea & Spinach Carbonara?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (208 g)

Calories438

% Daily Value*

Total fat 14g	18%
Saturated fat 4.4g	22%
Trans fat 0g
Cholesterol 192mg	64%
Sodium 528mg	23%
Total carbohydrate 61g	22%
Dietary fiber 11g	38%
Total sugars 3g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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