1 cup (medium) of Penne 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.

Penne 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%

Penne Pasta Vitamins & Minerals

Vitamins

0.14mg · 12% DV

0.5mg · 10% DV

1.5mg · 9% DV

0.08mg · 5% DV

Minerals

Selenium

30µg · 55% DV

Manganese

1mg · 43% DV

Phosphorus

150mg · 21% DV

Magnesium

40mg · 10% DV

How Nutritious Is Penne 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.

Penne 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 Penne 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 Penne 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 Penne 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 Penne 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

Penne Pasta Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 22.5:1

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

Compare Penne Pasta

🍝vs🥯

Penne Pasta vs Poppy Seed Bagel90 kcal more per 100 g

→🍝vs🍚

Penne Pasta vs Bulgur Pilaf235 kcal more per 100 g

→🍝vs🍝

Penne Pasta vs Whole wheat pasta231 kcal more per 100 g

→🍝vs🥖

Penne Pasta vs Breadstick55 kcal fewer per 100 g

→

Foods Similar to Penne Pasta

🥯

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 Penne Pasta

Why does penne pasta stick together while boiling?

Pasta may stick when the pot is too small, there is too little water, or it is not stirred during the first minute or two. Cook it in plenty of boiling water and stir early; reserve some cooking water before draining for the sauce.

How do you cook penne pasta al dente?

Start tasting penne near the end of the package cooking time and drain it when it still has a slight firmness in the center. Tossing it with sauce for another minute helps it absorb flavor without becoming overly soft.

Should penne be rinsed after cooking?

For hot pasta dishes, rinsing is usually unnecessary because the surface starch helps sauce cling to the penne. Rinse briefly only when making a cold pasta salad or when you need to stop the cooking quickly.

What sauces work best with penne pasta?

Its tube shape works especially well with chunky tomato sauces, meat sauces, vegetable sauces, and lighter cheese-based sauces. Finishing the pasta in the sauce helps fill the tubes and gives a more cohesive dish.

How can penne pasta be made into a balanced meal?

Pair penne with a protein source such as chicken, fish, eggs, lentils, or chickpeas, plus plenty of vegetables and an olive-oil-based sauce. This makes the meal more filling and balanced than pasta on its own.

Is penne pasta better before or after a workout?

Penne can work before exercise if eaten with enough time to digest and in a portion that feels comfortable. After training, pairing it with a protein-rich food makes it a more balanced recovery meal.

How long does cooked penne pasta last in the fridge?

Cool cooked pasta within two hours, store it in an airtight container, and generally use it within 3 to 4 days. Reheat it until steaming hot, and do not keep pasta that has sat at room temperature for a long time.

Can cooked penne pasta be frozen?

Yes, cooked penne can be frozen plain or with sauce, although it may become softer after thawing. Cooking it slightly firm and freezing it in meal-sized portions helps preserve its texture.

Does penne pasta cause weight gain?

No single food automatically causes weight gain; overall intake, portion size, and added ingredients matter most. Creamy sauces, large amounts of cheese, and extra oil can add substantially more energy to a pasta dish.

Can people with coeliac disease eat regular penne pasta?

Regular wheat penne contains gluten and is not suitable for people with coeliac disease. Choose certified gluten-free penne when needed, as cross-contact can also be important for medically necessary gluten avoidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026