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Gluten-free boiled pasta alternative with moderate carbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Boiled quinoa pasta (140 g) has 168 calories. That works out to 120 calories per 100 g. It contains 33.6 g of carbs, 5.9 g of protein, 2 g of fat and 2.9 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 140 g
168
KCAL / 140G
Carbs
33.6g
· 12% DV
Protein
5.9g
· 12% DV
Fat
2g
· 3% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 13% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.2 mg | 0% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 2.9 g | 10% |
| Protein | 5.9 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 168 kcal |
| 1 ounce (mini) | 28 g | 34 kcal |
| ½ cup (small) | 70 g | 84 kcal |
| 1 serving (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 1.5 cup (large) | 210 g | 252 kcal |
| 250 g | 250 g | 300 kcal |
| 2 cup (jumbo) | 280 g | 336 kcal |
Calculated from 120 calories per 100 g.
Boiled quinoa pasta has a mild, slightly nutty taste that can be more noticeable than the flavor of regular wheat pasta. Tomato, garlic, herbs, or a flavorful sauce pair well with it and can balance the quinoa flavor.
Cook boiled quinoa pasta only until it is just tender, following the timing on its package, and drain it promptly. Leaving it in hot water or simmering it in sauce for too long can make the pasta soft and prone to breaking.
Yes, boiled quinoa pasta can replace regular pasta in many dishes, including pasta salads and sauced meals. Its texture may be more delicate, so stir it gently and avoid assuming it will need the same cooking time as wheat pasta.
Tomato, pesto, olive-oil-and-herb, and vegetable sauces all work well with boiled quinoa pasta. Its delicate texture is easiest to preserve when you prepare the sauce separately and toss the pasta with it just before serving.
Boiled quinoa pasta keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, a slimy texture, or visible mold.
Yes, you can reheat boiled quinoa pasta. Warm it gently in a pan with a little water or sauce, or use a microwave and stir partway through; strong or prolonged heating can dry it out or make it fall apart.
Yes, boiled quinoa pasta can be frozen, although thawing may make its texture softer. Cool it, divide it into portions, and store it in an airtight freezer-safe container; thaw it in the refrigerator and reheat it gently with sauce.
Yes, boiled quinoa pasta works in cold pasta salad. Drain it well and let it cool before adding vegetables, herbs, and dressing; handle it gently because the cooked pieces can be more delicate than some wheat pastas.
Yes, quinoa pasta can be cooked al dente by checking it before the package’s suggested cooking time is up. Taste a piece as it cooks, then drain it as soon as it is tender with a slight firmness at the center.
Yes, boiled quinoa pasta can have a mild quinoa-like, nutty flavor, though the intensity varies by product. Pairing it with herbs, garlic, vegetables, or a well-seasoned sauce makes that flavor fit naturally into a meal.
Vitamins
B1
0.11mg · 9% DV
B3
1.26mg · 8% DV
B6
0.13mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Manganese
0.59mg · 26% DV
Phosphorus
165mg · 24% DV
Copper
0.17mg · 19% DV
Magnesium
45mg · 11% DV
Potassium ⭐
134mg · 4% DV
Sodium
4.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 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.
Boiled quinoa pasta is pasta made with quinoa flour, sometimes blended with other flours, and cooked in water. Quinoa comes from the Andes, while pasta made with it is a newer alternative to conventional wheat pasta. Its mild, distinctive flavour and texture vary by blend; follow the packet’s cooking time and drain it while it still holds its shape.
It works with tomato or olive-oil-based sauces, vegetables, or a simple herb dressing, and can be served warm or chilled in a salad. In a nutrition-conscious meal, it offers mostly carbohydrates, with some protein and fibre. It is often chosen as a gluten-free option, but check the package if you need to avoid gluten. Pair it with plenty of vegetables and a lighter sauce for an easy, balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
SATURATED
0.25g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.