1 cup (medium) of Fusilli (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 45 (medium), so it raises blood sugar at a moderate pace.

Fusilli 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%

Fusilli Vitamins & Minerals

Vitamins

0.18mg · 15% DV

2mg · 13% DV

0.5mg · 10% 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 Fusilli?

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.

Fusilli 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 Fusilli

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 Fusilli 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 Fusilli 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 Fusilli 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

Fusilli Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Fusilli

🍝vs🥯

Fusilli vs Poppy Seed Bagel90 kcal more per 100 g

→🍝vs🍚

Fusilli vs Bulgur Pilaf235 kcal more per 100 g

→🍝vs🍝

Fusilli vs Whole wheat pasta231 kcal more per 100 g

→🍝vs🥖

Fusilli vs Breadstick55 kcal fewer per 100 g

→

Foods Similar to Fusilli

🥯

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 Fusilli

Why does fusilli stick together while cooking?

Using plenty of boiling water and stirring during the first few minutes helps prevent sticking. Leaving it in the colander for too long after draining can also make the spirals clump together.

Should I add oil to the cooking water for fusilli?

Usually, no. Oil can make it harder for sauce to cling to the pasta; sufficient water and occasional stirring work better.

How do I cook fusilli al dente?

Taste a piece near the end of the packet cooking time; it should be tender with a slight firmness at the centre. Drain it a little early if it will finish cooking in the sauce.

What sauces work best with fusilli?

Its spiral shape holds chunky tomato sauces, pesto, vegetable sauces and creamy sauces particularly well. The grooves catch small ingredients, herbs and grated cheese.

Should fusilli be rinsed after cooking?

For a hot pasta dish, do not rinse it: the surface starch helps the sauce adhere. A brief cold rinse can be useful for pasta salad, where it stops the cooking and removes excess surface starch.

Can fusilli pasta salad be made ahead of time?

Yes, provided it is chilled promptly and kept covered in the refrigerator. Add delicate herbs or a little extra dressing just before serving, as pasta absorbs moisture while it sits.

How should cooked fusilli be stored, and can it be frozen?

Cool cooked fusilli promptly, refrigerate it in an airtight container, and eat it within a few days. It can be frozen, although the texture may become softer after thawing; sauced portions generally freeze better.

Is fusilli better before or after a workout?

Fusilli can fit into a pre-workout meal because it provides carbohydrate, but very rich sauces may feel heavy before exercise. After training, pair it with a protein food such as chicken, tuna, dairy, eggs or legumes for a more balanced meal.

Is fusilli more filling than white rice?

Fullness depends on the portion, cooking method and the rest of the meal. Al dente fusilli served with vegetables and a protein-rich sauce can create a more sustained, balanced meal than plain white rice alone.

Can people with gluten sensitivity eat fusilli?

Standard fusilli is made from wheat and contains gluten, so it is not suitable for people with coeliac disease. Those who need to avoid gluten should choose a certified gluten-free pasta and consider cross-contact information.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026