1 cup (medium) of Fat-free pasta (140 g) has 210 calories. That works out to 150 calories per 100 g. It contains 43.4 g of carbs, 7.7 g of protein, 0 g of fat and 2.4 g of fiber. Its 14 µg of Selenium covers 25% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Fat-free pasta?

Fat-free pasta is plain pasta cooked without added oil or butter, usually made from wheat flour. It is a simple base rather than a particular regional dish, and the shape can be anything from strands to tubes or spirals. In many kitchens, it is an easy, versatile meal component.

When cooked just until tender, it has a soft, slightly springy bite and a mild flavour that takes well to sauces. Serve it with tomato sauce, vegetables, herbs or a little cheese, depending on the meal and local tastes. With no added fat, it is a low-fat, carbohydrate-led option. For a more filling plate, pair it with vegetables and beans, eggs, fish or another protein source.

Fat-free pasta Nutrition Facts

Selected: 100 g

150

KCAL / 100G

Carbs

31g

· 11% DV

Protein

5.5g

· 11% DV

Fat

· 0% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 85% · Protein 15% · Fat 0%

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Fat-free pasta Vitamins & Minerals

Vitamins

0.08mg · 7% DV

0.7mg · 4% DV

0.18mg · 4% DV

0.04mg · 2% DV

Minerals

Selenium

10µg · 18% DV

Phosphorus

45mg · 6% DV

Potassium ⭐

44mg · 1% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Fat-free pasta?

Nutrient density

Low

25/ 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

42/ 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.

Fat-free pasta Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Fat-free pasta

To burn the 150 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

Is Fat-free 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 Fat-free pasta 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 Fat-free 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

Fat-free pasta Fat Profile

SATURATED

MONOUNSATURATED

POLYUNSATURATED

Compare Fat-free pasta

🍝vs🍚

Fat-free pasta vs Bulgur Pilaf30 kcal more per 100 g

→🍝vs🍝

Fat-free pasta vs Whole wheat pasta26 kcal more per 100 g

→🍝vs🥖

Fat-free pasta vs Breadstick260 kcal fewer per 100 g

→🍝vs🥯

Fat-free pasta vs Simit190 kcal fewer per 100 g

→

Foods Similar to Fat-free pasta

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Fat-free pasta

What does “fat-free pasta” mean?

Fat-free pasta generally means pasta prepared without added oil or fat. It does not necessarily describe a special kind of noodle; the nutrition information for this food lists no fat, while the name commonly refers to how it is cooked.

How do you stop fat-free pasta from sticking together?

Stir fat-free pasta several times while it cooks, especially just after adding it to boiling water. Drain it when tender and mix it promptly with sauce; leaving cooked pasta sitting in a colander encourages clumping.

What sauce goes well with fat-free pasta?

Tomato-based sauces with vegetables work especially well with fat-free pasta. The pasta’s mild flavor also pairs with pesto or a simple garlic-and-herb sauce; a splash of cooking water helps sauce coat the strands.

Should you rinse fat-free pasta after cooking?

Usually, no: rinsing fat-free pasta removes surface starch that helps sauce cling. Rinsing is useful when you are making a cold pasta salad and want to cool the noodles quickly or keep them from sticking as they chill.

Can you cook fat-free pasta without adding oil?

Yes, fat-free pasta can be cooked without oil. Use a pot of boiling water and stir the noodles as they cook; oil in the water is not needed to prevent sticking and can make sauce cling less well.

How long does cooked fat-free pasta last in the fridge?

Cooked fat-free pasta keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it develops an unusual smell, discoloration, or a slimy texture.

Can you freeze cooked fat-free pasta?

Yes, cooked fat-free pasta can be frozen, though it may soften slightly when thawed. Freeze it in meal-sized airtight portions, ideally with sauce, then thaw in the refrigerator or reheat directly with a little liquid.

How do you reheat fat-free pasta without drying it out?

Add a splash of water or sauce before reheating fat-free pasta in a covered microwave-safe dish or in a pan. Stir partway through so it warms evenly, and avoid reheating it longer than needed.

Is fat-free pasta good for weight loss?

Fat-free pasta can fit into a weight-loss eating plan, but the portion and additions matter. Pairing a moderate serving with vegetables and a protein-rich food can make the meal more filling than pasta alone.

Does fat-free pasta raise blood sugar?

Yes, fat-free pasta contains carbohydrates that can raise blood sugar, even though it is listed as fat-free. Serving it with vegetables and protein may make the meal more balanced; people with diabetes should follow their individual meal plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026