1 cup (medium) of Farfalle (70 g) has 248 calories. That works out to 355 calories per 100 g. It contains 50.4 g of carbs, 8.8 g of protein, 1 g of fat and 2.1 g of fiber. Its 21 µg of Selenium covers 38% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Farfalle Nutrition Facts

Selected: 100 g

355

KCAL / 100G

Carbs

72g

· 26% DV

Protein

12.5g

· 25% DV

Fat

1.5g

· 2% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 82% · Protein 14% · Fat 4%

Farfalle Vitamins & Minerals

Vitamins

0.18mg · 15% DV

1.2mg · 8% DV

0.4mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Selenium

30µg · 55% DV

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Zinc

1mg · 9% DV

How Nutritious Is Farfalle?

Nutrient density

Low

22/ 100

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

Medium

38/ 100

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.

Farfalle Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Farfalle

To burn the 355 calories in 100 g:

🚶

88min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Farfalle 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 Farfalle Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Farfalle Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Farfalle Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 22:1

Above the ideal 4:1 (22:1).

Compare Farfalle

🍝vs🥯

Farfalle vs Poppy Seed Bagel90 kcal more per 100 g

→🍝vs🍚

Farfalle vs Bulgur Pilaf235 kcal more per 100 g

→🍝vs🍝

Farfalle vs Whole wheat pasta231 kcal more per 100 g

→🍝vs🥖

Farfalle vs Breadstick55 kcal fewer per 100 g

→

Foods Similar to Farfalle

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Farfalle

Why does farfalle stick together while cooking?

A small pot, too little water, or not stirring during the first few minutes can make it stick. Use plenty of boiling water and stir especially at the start of cooking.

How should farfalle be cooked so the sauce clings to it?

Taste it near the end of the package cooking time and drain it while it is still slightly firm, or al dente. Reserving a little pasta water and mixing it into the sauce helps the sauce coat the pasta.

Which sauces work best with farfalle?

Its bow-tie shape works well with pesto, tomato-vegetable sauces, mushroom cream sauces, and meat sauces with small pieces. The folds also hold ingredients such as peas, diced zucchini, or tuna.

How can I make a balanced meal with farfalle?

Pair it with a protein food such as chicken, fish, eggs, cheese, or pulses, plus plenty of vegetables. A vegetable-based olive oil sauce or a side salad can make the meal more filling and varied.

How long does cooked farfalle keep in the fridge?

When cooled and stored in a sealed container, cooked farfalle should generally be eaten within 3 to 4 days. Do not leave it at room temperature for more than two hours, and reheat it thoroughly.

Can cooked farfalle be frozen?

Yes, it can be frozen in an airtight container, either plain or lightly coated with sauce. It may become softer after thawing, so it is often best used in baked pasta dishes or soups.

What is the main difference between farfalle, penne, and spaghetti?

When made from the same basic wheat pasta dough, their nutrition is usually similar; the main difference is shape and sauce compatibility. Farfalle is particularly useful for medium-bodied or chunky sauces, while spaghetti suits smoother, more fluid sauces.

Is farfalle better before or after a workout?

Farfalle can provide carbohydrate before exercise for fuel or after exercise to help replenish energy stores. After training, include a protein food such as yogurt, chicken, tuna, or beans to support muscle repair.

Is farfalle safe for people who need to avoid gluten?

Traditional farfalle is made with wheat and contains gluten, so it is not suitable for people with coeliac disease or a wheat allergy. Choose a specifically labelled gluten-free version and consider cross-contact where necessary.

Does farfalle automatically cause weight gain?

No. Body weight is influenced by overall eating patterns, portions, and energy balance rather than one food alone, and farfalle can fit into a balanced meal. Large amounts of cream, butter, or cheese can substantially increase the energy density of the dish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026