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Gluten-Free Plant-Based Pasta Calories
Dry pasta made from plant-based gluten-free flours; fiber and plant protein vary according to the legume or vegetable blend used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gluten-Free Plant-Based Pasta (56 g) has 196 calories. That works out to 350 calories per 100 g. It contains 40.3 g of carbs, 6.7 g of protein, 1.7 g of fat and 3.9 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Gluten-Free Plant-Based Pasta Nutrition Facts
Selected: 1 serving (medium) · 56 g
196
KCAL / 56G
Carbs
40.3g
· 15% DV
Protein
6.7g
· 13% DV
Fat
1.7g
· 2% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Gluten-Free Plant-Based Pasta nutrition facts table · 1 serving (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 3.9 g | 14% |
| Protein | 6.7 g | 13% |
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 Plant-Based Pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 56 g | 196 kcal |
| 1 ounce (small) | 28 g | 98 kcal |
| 2 ounce (medium) | 56 g | 196 kcal |
| 1 serving (large) | 75 g | 263 kcal |
| 1 cup (medium) | 85 g | 298 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (large) | 110 g | 385 kcal |
| 1 pack (whole) | 250 g | 875 kcal |
| 1 pack (whole) | 400 g | 1400 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Gluten-Free Plant-Based Pasta
What is gluten-free plant-based pasta made from?
Gluten-free plant-based pasta is made from gluten-free plant flours, often lentil, chickpea or pea flour, and sometimes corn, rice or vegetable ingredients. The exact blend varies by product, which also affects its flavor and texture.
Can gluten-free plant-based pasta replace regular pasta in recipes?
Yes, gluten-free plant-based pasta can replace wheat pasta in many dishes, especially when served with a sauce. It may soften or break more easily, so cook it separately and combine it gently with the other ingredients.
How long should you cook gluten-free plant-based pasta?
Cook gluten-free plant-based pasta for the time given on its package, then taste a piece before draining. Different flour blends cook differently, and checking near the end helps you avoid an overly soft texture.
Why does gluten-free plant-based pasta have a different texture?
Gluten-free plant-based pasta lacks the elastic gluten network found in wheat pasta, and its texture also depends on the plant flours used. Legume-based varieties can feel denser or firmer, while other blends may be softer.
How do you stop gluten-free plant-based pasta from turning mushy?
To keep gluten-free plant-based pasta from turning mushy, start checking it before the package’s full cooking time is up. Drain it as soon as it is tender and handle it gently, since overcooking can make it fall apart.
What sauces go well with gluten-free plant-based pasta?
Tomato, pesto and roasted-vegetable sauces all pair well with gluten-free plant-based pasta. A strongly flavored lentil or chickpea version works particularly well with robust tomato sauces, while milder blends suit lighter herb sauces.
Does gluten-free plant-based pasta need to be rinsed after cooking?
No, gluten-free plant-based pasta usually should not be rinsed if you are serving it hot; its surface starch helps sauce cling. For a cold pasta salad, rinsing briefly with cold water stops the cooking.
Is gluten-free plant-based pasta safe for people with celiac disease?
Yes, gluten-free plant-based pasta can be suitable for people with celiac disease when it is labeled gluten-free and protected from cross-contamination. Check the product’s ingredient and manufacturing statements, since recipes and production practices vary.
How can you keep gluten-free plant-based pasta from sticking together?
Use plenty of boiling water, stir gluten-free plant-based pasta gently soon after adding it, and drain it when done. Tossing it with sauce right away also helps; leaving it piled in the colander can make it stick.
How should you store leftover gluten-free plant-based pasta?
Store leftover gluten-free plant-based pasta in a covered container in the refrigerator and eat it within a few days. Reheat it gently with a splash of water or sauce, because it can dry out more quickly than expected.
Gluten-Free Plant-Based Pasta Vitamins & Minerals
Vitamins
Folate
61.6µg · 15% DV
B1
0.17mg · 14% DV
B3
1.79mg · 11% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.62mg · 27% DV
Copper
0.2mg · 22% DV
Selenium
10µg · 18% DV
Phosphorus
118mg · 17% DV
Potassium ⭐
202mg · 6% DV
Sodium
14mg · 1% DV
Gluten-Free Plant-Based Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-Free Plant-Based Pasta
To burn the 196 calories in 1 serving (medium) (56 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 Plant-Based Pasta?
Gluten-Free Plant-Based Pasta is a dried pasta made with flours from legumes, vegetables, or other plant ingredients instead of wheat. The blend varies by product, so lentil or chickpea versions, for example, can differ in colour, flavour and nutritional profile.
Depending on the ingredients, it may taste earthy or mildly sweet and have a firmer, sometimes more delicate texture than conventional pasta. It is typically served with familiar pasta sauces, vegetables, pesto or a simple drizzle of olive oil; its neutral varieties also work well in pasta salads. The blend can provide fibre and plant protein, though amounts vary. For a balanced meal, pair it with vegetables and a sauce that complements its flavour, and follow the pack’s cooking guidance since timing can differ.
How Nutritious Is Gluten-Free Plant-Based Pasta?
Nutrient density
Medium
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
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 Plant-Based 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 Plant-Based Pasta Contain Allergens?
No known major allergens
Which Diets Is Gluten-Free Plant-Based 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 Plant-Based Pasta Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.73g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.