1 cup (medium) of Fusilli Pasta (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.

What is Fusilli Pasta?

Fusilli pasta is an Italian-style wheat pasta shaped into short, tight spirals. Its twists and ridges catch sauces, making it a handy choice for chunky tomato sauces as well as pasta salads. Cook it until just tender, then serve it hot with sauce or let it cool before tossing it with vegetables, herbs and a simple dressing—both are familiar ways to use the shape in home cooking.

Like most pasta, it is mainly a source of carbohydrates, with some protein and fibre and little fat. For a more balanced meal, pair it with vegetables and beans, fish or another protein, and use a tomato-based sauce when you want a lighter alternative to a creamy one.

Fusilli Pasta 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 Pasta Vitamins & Minerals

Vitamins

0.15mg · 13% DV

2mg · 13% DV

0.5mg · 10% DV

0.1mg · 6% DV

Minerals

Selenium

30µg · 55% DV

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Zinc

1mg · 9% DV

How Nutritious Is Fusilli 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

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 Pasta 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 Pasta

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 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 Fusilli 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 Fusilli Pasta Good For?

Vegan

— Not 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

Fusilli Pasta Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

Compare Fusilli Pasta

🍝vs🍚

Fusilli Pasta vs Bulgur Pilaf235 kcal more per 100 g

→🍝vs🍝

Fusilli Pasta vs Whole wheat pasta231 kcal more per 100 g

→🍝vs🥖

Fusilli Pasta vs Breadstick55 kcal fewer per 100 g

→🍝vs🥯

Fusilli Pasta vs Simit15 kcal more per 100 g

→

Foods Similar to Fusilli 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 Fusilli Pasta

How long should Fusilli Pasta cook?

Fusilli Pasta usually cooks in the time listed on its package, often around 8–12 minutes. Shape and brand affect the timing, so taste a piece near the end and drain it when it has the firmness you want.

What sauces go best with Fusilli Pasta?

Pesto, tomato sauce, meat sauce, and chunky vegetable sauces all work well with Fusilli Pasta. Its twists and ridges catch small pieces and cling to sauce, so toss the drained pasta with the sauce while both are still hot.

Can you use Fusilli Pasta in pasta salad?

Yes, Fusilli Pasta is a good choice for pasta salad because its twists hold dressing and small ingredients. Cook it until just tender, drain, and cool before mixing it with vegetables, cheese, olives, or a vinaigrette.

What is the difference between Fusilli Pasta and rotini?

Fusilli Pasta and rotini are both spiral-shaped, but their twists can differ in tightness and shape. The names are sometimes used interchangeably, especially on packaged pasta, so check the actual spiral rather than assuming they are identical.

How do you keep Fusilli Pasta from sticking together?

Cook Fusilli Pasta in plenty of boiling water and stir it well soon after adding it. Drain it as soon as it is tender; for a cold salad, rinse it briefly with cool water, but skip rinsing when serving it hot with sauce.

Can Fusilli Pasta be cooked directly in sauce?

Yes, Fusilli Pasta can cook directly in a sufficiently liquid sauce, such as in a one-pot recipe. Stir regularly and add liquid as needed so the spirals cook evenly; thick sauce alone may not provide enough moisture.

How much Fusilli Pasta should you cook per person?

The right amount of Fusilli Pasta depends on whether it is the main dish or a side. Measure it dry and use the package’s serving guidance as a starting point, adjusting for appetite and the other foods in the meal.

Can you freeze cooked Fusilli Pasta?

Yes, cooked Fusilli Pasta can be frozen, although it may be softer after thawing. Cool it first, divide it into meal-sized portions, and store it in an airtight container. Slightly undercooking it before freezing can help it hold its shape.

Why does Fusilli Pasta have a spiral shape?

Fusilli Pasta’s spiral shape gives sauce and small ingredients more surface to cling to than a smooth strand would. That makes it especially handy in chunky sauces and pasta salads, where each twist can carry a little dressing or topping.

Should you rinse Fusilli Pasta after draining it?

Usually, no: don’t rinse hot Fusilli Pasta if you are serving it with sauce, because its surface starch helps the sauce cling. Rinsing is useful when cooling pasta for a salad, since it stops the cooking and removes excess starch.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026