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Gluten-free pasta (dry) Calories
Gluten-free; dry pasta is a concentrated source of carbohydrates and energy.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gluten-free pasta (dry) (75 g) has 268 calories. That works out to 357 calories per 100 g. It contains 59.1 g of carbs, 5.4 g of protein, 1.2 g of fat and 2.4 g of fiber. Its 11.3 µg of Selenium covers 20% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Gluten-free pasta (dry) Nutrition Facts
Selected: 1 serving (medium) · 75 g
268
KCAL / 75G
Carbs
59.1g
· 21% DV
Protein
5.4g
· 11% DV
Fat
1.2g
· 2% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 8% · Fat 4%
Gluten-free pasta (dry) nutrition facts table · 1 serving (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 268 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 59.1 g | 21% |
| Fiber | 2.4 g | 9% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Gluten-free pasta (dry)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 268 kcal |
| 1 ounce (small) | 28.4 g | 101 kcal |
| 40 g | 40 g | 143 kcal |
| 1 serving (small) | 50 g | 179 kcal |
| 1 cup (small) | 70 g | 250 kcal |
| 100 g | 100 g | 357 kcal |
| 1 serving (large) | 100 g | 357 kcal |
| 1 cup (whole) | 100 g | 357 kcal |
| 1 pack (whole) | 400 g | 1428 kcal |
| 1 pack (whole) | 500 g | 1785 kcal |
Calculated from 357 calories per 100 g.
Frequently Asked Questions About Gluten-free pasta (dry)
How do you cook gluten-free pasta so it doesn’t turn mushy?
Cook gluten-free pasta in plenty of boiling water, stir gently, and start checking it before the package’s suggested time is up. It can go from firm to mushy quickly, so drain it as soon as it reaches the texture you want.
What is gluten-free pasta made from?
Gluten-free pasta is commonly made from rice, corn, quinoa, buckwheat, or legume flours, sometimes blended together. The ingredients affect its flavor, firmness, and cooking behavior, so two gluten-free pastas may need different cooking times.
Does gluten-free pasta taste different from regular pasta?
Yes, gluten-free pasta can taste and feel different from wheat pasta. Rice- and corn-based versions often have a mild flavor, while legume-based ones can taste more pronounced; the texture also varies, from firm to more delicate.
Is gluten-free pasta healthier than regular pasta?
No, gluten-free pasta is not automatically healthier than regular pasta; it is made without gluten, which matters for people who need to avoid it. Many versions are still mainly starch, so pair them with vegetables and a protein source for a balanced meal.
Can people with celiac disease eat gluten-free pasta?
Yes, pasta made and labeled gluten-free can suit people with celiac disease. Cross-contact can happen during manufacturing or cooking, so use pasta that is specifically identified as gluten-free and prepare it with clean cookware that has not touched wheat pasta.
What sauce goes best with gluten-free pasta?
Tomato, pesto, and vegetable-based sauces all work well with gluten-free pasta. For a delicate variety, choose a sauce that clings to the noodles and toss them with it as soon as they are drained, rather than leaving them to sit.
Should you rinse gluten-free pasta after cooking?
Usually, no. Rinsing removes surface starch that helps sauce cling to gluten-free pasta. Rinsing can make sense when you are preparing a cold pasta salad and want to cool the noodles quickly, but it is not needed for a hot pasta dish.
How should you store an opened pack of dry gluten-free pasta?
Keep opened dry gluten-free pasta in an airtight container in a cool, dry cupboard. Moisture can make it clump or spoil, and an airtight container helps protect it from pantry pests and strong odors.
How long does cooked gluten-free pasta last in the fridge?
Cooked gluten-free pasta generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and add a little water or sauce when reheating if the noodles have dried out.
Can you freeze cooked gluten-free pasta?
Yes, you can freeze cooked gluten-free pasta, though some varieties become softer after thawing. Freeze it in meal-sized portions with a little sauce to protect the texture, then thaw and reheat it gently rather than boiling it again.
Gluten-free pasta (dry) Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.35mg · 8% DV
B5
0.34mg · 7% DV
Folate
26.25µg · 7% DV
Minerals
Selenium
11µg · 20% DV
Manganese
0.41mg · 18% DV
Copper
0.14mg · 16% DV
Phosphorus
86mg · 12% DV
Potassium ⭐
101mg · 3% DV
Sodium
6mg · 0% DV
Gluten-free pasta (dry) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free pasta (dry)
To burn the 268 calories in 1 serving (medium) (75 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gluten-free pasta (dry)?
Gluten-free pasta (dry) is shelf-stable pasta made without wheat gluten, commonly using rice, corn or a blend of alternative flours and starches. It comes in familiar shapes and is cooked in boiling water; the exact ingredients and texture vary by product.
Around the world, it is served much like ordinary pasta, with tomato-based sauces, vegetables, olive oil or other favourite toppings. Some varieties soften or break more readily, so check the package directions and taste as it cooks. Dry gluten-free pasta is concentrated in carbohydrates and provides energy; pair it with vegetables and a source of protein for a more balanced meal.
How Nutritious Is Gluten-free pasta (dry)?
Nutrient density
Low
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
Low
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.
Is Gluten-free pasta (dry) 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 (dry) Contain Allergens?
No known major allergens
Which Diets Is Gluten-free pasta (dry) 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 (dry) Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.