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Pea flour pasta, cooked Calories
High-protein gluten-free legume pasta
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pea flour pasta, cooked (140 g) has 216 calories. That works out to 154 calories per 100 g. It contains 35.1 g of carbs, 14.3 g of protein, 2.5 g of fat and 6.4 g of fiber. Its 203 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Pea flour pasta, cooked Nutrition Facts
Selected: 1 cup (medium) · 140 g
216
KCAL / 140G
Carbs
35.1g
· 13% DV
Protein
14.3g
· 29% DV
Fat
2.5g
· 3% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 26% · Fat 10%
Pea flour pasta, cooked nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 5.6 mg | 0% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 6.4 g | 23% |
| Protein | 14.3 g | 29% |
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 Cup of Pea flour pasta, cooked?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 216 kcal |
| 1 piece (mini) | 35 g | 54 kcal |
| 2 ounce (small) | 56 g | 86 kcal |
| ½ cup (small) | 70 g | 108 kcal |
| 1 serving (small) | 85 g | 131 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (large) | 170 g | 262 kcal |
| 1.5 cup (large) | 210 g | 323 kcal |
| 2 cup (extra large) | 280 g | 431 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Pea flour pasta, cooked
How do you cook pea flour pasta?
Cook pea flour pasta in boiling water and start checking it before the package’s suggested time is up. It can soften faster than wheat pasta, so taste a piece before draining rather than relying only on the timer.
What does pea flour pasta taste like?
Pea flour pasta has a mild, earthy legume flavor, sometimes with a noticeable pea taste. Tomato, garlic, pesto, and herb sauces pair well with it; it does not taste exactly like neutral-flavored wheat pasta.
Why does pea flour pasta get mushy?
Pea flour pasta gets mushy when it is overcooked or left sitting in hot water. Cook it at a steady boil, test it early, and drain it as soon as it reaches the texture you like.
What sauce goes well with pea flour pasta?
Tomato sauce, pesto, garlic and olive oil, and lemon-herb sauces all work well with pea flour pasta. Add the sauce soon after draining; a very watery sauce can make the already-soft texture seem mushier.
How is pea flour pasta different from regular pasta?
Pea flour pasta is made primarily from pea flour, while regular pasta is typically made from wheat. It has a more legume-like flavor and may cook to a softer or more fragile texture, so handle it gently after draining.
Is pea flour pasta healthy?
Pea flour pasta is a legume-based option that provides protein and fiber, and it can fit into a balanced meal. Pair it with vegetables and a sauce you enjoy; the overall meal matters more than choosing pasta by itself.
Can you meal-prep pea flour pasta?
Yes, you can meal-prep pea flour pasta, but it may soften as it sits with sauce. For a firmer result, store the cooked pasta and sauce separately, then combine them when reheating.
How long does cooked pea flour pasta last in the fridge?
Cooked pea flour pasta keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it develops an unusual smell or appearance.
Can you freeze cooked pea flour pasta?
Yes, cooked pea flour pasta can be frozen, although thawing may leave it softer than before. Cool it, freeze it in meal-size portions in airtight containers, and thaw it in the refrigerator before reheating.
How is pea flour pasta made?
Pea flour pasta is made by mixing pea flour with water and shaping the dough into pasta; some versions include other ingredients or binders. Commercial shaping and drying make it a processed pasta product, even when its main ingredient is peas.
Pea flour pasta, cooked Vitamins & Minerals
Vitamins
Folate
53.2µg · 13% DV
B1
0.13mg · 11% DV
B6
0.17mg · 10% DV
Biotin
2.8µg · 9% DV
Minerals
Phosphorus
203mg · 29% DV
Copper
0.25mg · 28% DV
Manganese
0.59mg · 26% DV
Iron
2.52mg · 14% DV
Potassium ⭐
294mg · 9% DV
Sodium
5.6mg · 0% DV
Pea flour pasta, cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea flour pasta, cooked
To burn the 216 calories in 1 cup (medium) (140 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 Pea flour pasta, cooked?
Cooked pea flour pasta is made from flour ground from peas, shaped into pasta and boiled until tender. It is a legume-based alternative to conventional wheat pasta, now found in many shops and kitchens, though it is not a traditional staple in most places.
Its flavour is gently earthy, and the texture can be a little firmer or denser than wheat pasta. Serve it warm with tomato sauce, olive oil and vegetables, or chilled in a pasta salad; it also works with familiar pasta sauces. With 10.2 g of protein and 4.6 g of fibre per 100 g, it brings more protein and fibre than many standard pastas. Add plenty of vegetables for a lighter, balanced bowl.
How Nutritious Is Pea flour pasta, cooked?
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 Pea flour pasta, cooked 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 Pea flour pasta, cooked Contain Allergens?
No known major allergens
Which Diets Is Pea flour pasta, cooked Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pea flour pasta, cooked Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.31g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.