1 cup (medium) of Gluten-Free Pasta (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 45 g of carbs, 5.3 g of protein, 1 g of fat and 3.3 g of fiber. Its 60 mg of Phosphorus covers 9% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Gluten-Free Pasta?

Gluten-Free Pasta is pasta made without wheat, commonly using corn, rice or legume flours. It comes in familiar shapes, though the blend of flours affects how it cooks and feels; some varieties are tender, while others hold a firmer bite.

Across the English-speaking world, it is served much like regular pasta, with tomato, pesto or creamy sauces, or tossed with vegetables for a quick meal. Its nutritional profile is mainly carbohydrate, with relatively modest protein in many varieties. Cooking times vary, so check the package and taste a piece before draining; pairing it with beans, lentils or vegetables can make a more filling plate.

Gluten-Free Pasta Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

30g

· 11% DV

Protein

3.5g

· 7% DV

Fat

0.7g

· 1% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 86% · Protein 10% · Fat 4%

Gluten-Free Pasta Vitamins & Minerals

Vitamins

0.03mg · 3% DV

0.3mg · 2% DV

0.03mg · 2% DV

Biotin

0.5µg · 2% DV

Minerals

Phosphorus

40mg · 6% DV

Magnesium

10mg · 2% DV

Calcium

7mg · 1% DV

Selenium

0.6µg · 1% DV

How Nutritious Is Gluten-Free Pasta?

Nutrient density

Medium

35/ 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.

Gluten-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 Gluten-Free Pasta

To burn the 145 calories in 100 g:

🚶

36min

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 Gluten-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 Gluten-Free Pasta Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Gluten-Free Pasta Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-Free Pasta Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Gluten-Free Pasta

🍝vs🍚

Gluten-Free Pasta vs Bulgur Pilaf25 kcal more per 100 g

→🍝vs🍝

Gluten-Free Pasta vs Whole wheat pasta21 kcal more per 100 g

→🍝vs🥖

Gluten-Free Pasta vs Breadstick265 kcal fewer per 100 g

→🍝vs🥯

Gluten-Free Pasta vs Simit195 kcal fewer per 100 g

→

Foods Similar to Gluten-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 Gluten-Free Pasta

Does gluten-free pasta taste different from regular pasta?

Yes, gluten-free pasta can taste and feel different, depending on its flour. Corn- and rice-based varieties often have a softer or less elastic texture, while pasta made with lentil or chickpea flour has a more noticeable, earthy flavor.

What is gluten-free pasta made from?

Gluten-free pasta is commonly made from rice flour, corn flour, or legumes such as lentils and chickpeas. Some varieties combine several flours, and the blend affects the pasta’s flavor, firmness, and cooking behavior.

How do you cook gluten-free pasta without it sticking?

Cook gluten-free pasta in plenty of boiling water and stir gently during the first few minutes. Check it before the package’s suggested time is up, then drain promptly; overcooking makes many varieties soft and more likely to stick.

Why does gluten-free pasta fall apart?

Gluten-free pasta can fall apart when it is overcooked or handled roughly. Unlike wheat pasta, it has no gluten network to give it elasticity, so taste it early and lift or stir it gently after draining.

Can people with celiac disease eat gluten-free pasta?

Yes, people with celiac disease can eat gluten-free pasta that is labeled safe for them and protected from cross-contact. Cook it with clean cookware and utensils, and avoid water or equipment that has touched regular wheat pasta.

Should you rinse gluten-free pasta after cooking?

Usually, no: don’t rinse gluten-free pasta if you’re serving it hot, because its surface starch helps sauce cling. For a cold pasta salad, rinsing it under cold water can stop the cooking and reduce sticking.

Can gluten-free pasta replace regular pasta in recipes?

Yes, gluten-free pasta can usually replace wheat pasta in pasta dishes, but the texture may be less elastic and the cooking time can differ. Cook it separately, check it early, and combine it with the sauce just before serving.

Which sauces go best with gluten-free pasta?

Tomato, pesto, and vegetable-based sauces work well with gluten-free pasta. Delicate rice- or corn-based shapes can soften if left simmering in sauce, so cook the sauce separately and toss everything together shortly before serving.

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

Cooked gluten-free pasta keeps for about 3–4 days in a covered container in the refrigerator. Chill it promptly after cooking, and reheat it with a splash of water or sauce to help restore moisture.

Is gluten-free pasta healthier than regular pasta?

Not automatically. Gluten-free pasta is useful for people who need to avoid gluten, but its nutritional value depends on the flour; some rice- or corn-based varieties have less fiber and protein than whole-wheat pasta.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026