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Cooked penne/fusilli pasta Calories
Energy-providing, low-fat cooked pasta
CALORIES
GI
POTASSIUM
FIBER
Cooked penne/fusilli pasta Nutrition Facts
Selected: 100 g
157
KCAL / 100G
Carbs
30.9g
· 80%
Protein
5.8g
· 15%
Fat
0.9g
· 5%
Fiber
1.8g
Cooked penne/fusilli pasta Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.14mg · 3% DV
Biotin
1µg · 3% DV
B1
0.02mg · 2% DV
Minerals
Selenium
26µg · 47% DV
Zinc
1mg · 9% DV
Phosphorus
58mg · 8% DV
Iron
1mg · 6% DV
Cooked penne/fusilli pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked penne/fusilli pasta 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 Cooked penne/fusilli pasta Contain Allergens?
Contains these allergens:
Which Diets Is Cooked penne/fusilli pasta 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
Cooked penne/fusilli pasta Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
Foods Similar to Cooked penne/fusilli pasta
Cooked penne/fusilli pasta — Frequently Asked Questions
How can I cook penne or fusilli without making it mushy?
Cook it in plenty of boiling, salted water and begin checking it at the lower end of the package time. Taste before draining, then finish it briefly in the sauce to keep a firmer texture.
Should I rinse cooked pasta under cold water?
Usually not when serving pasta hot, because the surface starch helps sauce cling to it. For a cold pasta salad, a brief rinse can stop further cooking.
How long does cooked penne or fusilli keep in the fridge?
Cool it in a shallow container and refrigerate it within two hours of cooking. Stored in an airtight container, it is generally best used within 3 to 4 days.
Can cooked penne or fusilli be frozen?
Yes, especially if it is cooked slightly firm rather than very soft. Freeze cooled pasta in portions, and add a little water or sauce when reheating to prevent dryness.
Is leftover pasta healthier after it has been chilled and reheated?
Cooling and reheating starchy foods may slightly increase resistant starch, but it does not make pasta a free food or remove the importance of portion size. Safe chilling and storage still matter.
Which holds sauce better: penne or fusilli?
Fusilli’s spirals grip pesto, meat sauces and vegetable pieces particularly well. Penne’s hollow tubes work well with tomato, creamy or chunkier sauces that can fill the centre.
How can I make a pasta meal more filling and balanced?
Pair pasta with a protein source such as lentils, chickpeas, tuna, eggs or tofu, plus plenty of vegetables and an olive-oil-based sauce. This adds protein, fibre and volume to the meal.
Is pasta better before or after a workout?
Before training, pasta can be part of an energy-providing meal when eaten a few hours beforehand to allow digestion. After exercise, combining it with a protein-rich food makes it a balanced recovery meal.
Does eating pasta automatically cause weight gain?
No. Weight change depends on overall energy intake, portion sizes and activity over time, not on one food alone. Large servings and rich sauces can, however, make a meal much more energy-dense.
Can people with coeliac disease eat regular penne or fusilli?
No. Standard wheat penne and fusilli contain gluten, so people with coeliac disease or a medical need to avoid gluten should choose certified gluten-free pasta. Cross-contact from pots, colanders and utensils also matters.
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Nutrition data compiled from USDA FoodData Central and scientific sources.