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Legume pasta, raw Calories
High-protein, high-fiber pasta made from legumes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Legume pasta, raw (75 g) has 261 calories. That works out to 348 calories per 100 g. It contains 43.3 g of carbs, 18.4 g of protein, 1.8 g of fat and 8.1 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Legume pasta, raw Nutrition Facts
Selected: 1 serving (medium) · 75 g
261
KCAL / 75G
Carbs
43.3g
· 16% DV
Protein
18.4g
· 37% DV
Fat
1.8g
· 2% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 28% · Fat 6%
Legume pasta, raw nutrition facts table · 1 serving (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 43.3 g | 16% |
| Fiber | 8.1 g | 29% |
| Protein | 18.4 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Legume pasta, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 261 kcal |
| 1 ounce (whole) | 28 g | 97 kcal |
| ½ cup (half) | 45 g | 157 kcal |
| 1 serving (small) | 50 g | 174 kcal |
| 1 cup (whole) | 90 g | 313 kcal |
| 100 g | 100 g | 348 kcal |
| 1 serving (large) | 100 g | 348 kcal |
| 1 piece (whole) | 250 g | 870 kcal |
Calculated from 348 calories per 100 g.
Frequently Asked Questions About Legume pasta, raw
What is legume pasta made from?
Legume pasta is made from flour milled from pulses such as lentils, chickpeas, or peas. Some products use one legume, while others combine several, so the flavor and color vary by type.
Is legume pasta healthier than regular pasta?
Legume pasta is often higher in protein and fiber than conventional wheat pasta, but that does not automatically make every meal healthier. The sauce and other ingredients you serve with it also matter.
How do you cook legume pasta without making it mushy?
Cook legume pasta in plenty of boiling water and start tasting it before the package’s suggested time is up. Drain it as soon as it is tender but still holds its shape, since it can soften quickly.
Does legume pasta taste like beans?
Legume pasta can have a mild earthy or bean-like flavor, especially varieties made from lentils or chickpeas. A savory sauce, herbs, garlic, or a squeeze of lemon can complement that taste.
Why does legume pasta foam over when boiling?
Legume pasta can release protein and starch into its cooking water, creating foam that rises quickly. Use a roomy pot, keep the boil controlled, and watch the pan as it cooks.
What sauces go well with legume pasta?
Tomato-based sauces, pesto, olive oil with herbs, and creamy sauces all pair well with legume pasta. Choose a sauce that complements its earthy flavor, and avoid overcooking the pasta while finishing it in the sauce.
Can legume pasta cause bloating or gas?
Yes, legume pasta may cause gas or bloating in some people because it is made from pulses, which contain fermentable carbohydrates. If you are sensitive, try a smaller serving and see how you feel.
Can you freeze cooked legume pasta?
Yes, cooked legume pasta can be frozen, though it may turn softer or break apart when thawed. Cool it promptly, freeze it in a sealed container, and thaw it gently with a little sauce or water.
How should you store dry legume pasta?
Store dry legume pasta in a cool, dry cupboard, sealed in its original packaging or an airtight container. Keep it away from moisture, which can affect its texture and storage life.
How is legume pasta made?
Legume pasta is generally made by milling pulses into flour, mixing the flour with water, shaping the dough, and drying it. It is a processed food, and the exact method and added ingredients vary between products.
Legume pasta, raw Vitamins & Minerals
Vitamins
Folate
135µg · 34% DV
B1
0.32mg · 27% DV
Biotin
4.5µg · 15% DV
B6
0.23mg · 14% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.83mg · 36% DV
Phosphorus
240mg · 34% DV
Magnesium
89mg · 21% DV
Potassium ⭐
585mg · 17% DV
Sodium
9mg · 0% DV
Legume pasta, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Legume pasta, raw
To burn the 261 calories in 1 serving (medium) (75 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Legume pasta, raw?
Legume pasta, raw, is dried pasta made from flour ground from pulses such as lentils, chickpeas or peas. Its shape may resemble wheat pasta, but its colour and mild, earthy flavour vary with the legume used. Once cooked, it can soften quickly if left in the water too long.
Across many English-speaking kitchens, it works much like regular pasta: serve it warm with tomato or vegetable sauce, or cool it for a hearty salad. It stands out for its protein and fibre, with 24.5 g of protein per 100 g dry. Follow the packet’s cooking time and check it early; a slightly firm texture holds up better when tossed with sauce.
How Nutritious Is Legume pasta, raw?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Legume pasta, raw Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Legume pasta, raw Contain Allergens?
No known major allergens
Which Diets Is Legume pasta, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Legume pasta, raw Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 9.9:1
Above the ideal 4:1 (9.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.