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Penne pasta, raw Calories
Dry penne pasta made from durum wheat; high in carbohydrates and low in sugar.
CALORIES
GI
POTASSIUM
FIBER
Penne pasta, raw Nutrition Facts
Selected: 100 g
371
KCAL / 100G
Carbs
74.7g
· 82%
Protein
13g
· 14%
Fat
1.5g
· 4%
Fiber
3.2g
Penne pasta, raw Vitamins & Minerals
Vitamins
B1
0.79mg · 66% DV
B3
6.7mg · 42% DV
B2
0.52mg · 40% DV
B5
0.4mg · 8% DV
Minerals
Selenium
63µg · 115% DV
Manganese
1mg · 43% DV
Phosphorus
189mg · 27% DV
Iron
3mg · 17% DV
Penne pasta, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Penne pasta, raw 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, raw Contain Allergens?
Contains these allergens:
Which Diets Is Penne pasta, raw Good For?
Vegan
✓ 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, raw Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 20.7:1
Above the ideal 4:1 (20.7:1).
Foods Similar to Penne pasta, raw
Penne pasta, raw — Frequently Asked Questions
Does boiling penne change its nutrition?
Boiling mainly changes the water content, so the nutrition per 100 grams looks lower once cooked because the pasta absorbs water. The protein and carbohydrate are not lost in any major way during normal cooking.
How can I keep penne from turning mushy?
Cook it in plenty of boiling water and stop at al dente rather than overcooking it. It will continue to soften slightly when mixed with hot sauce, so tasting near the end helps.
How should raw penne be stored after opening?
Keep it in a cool, dry place away from humidity and direct sunlight. After opening, transfer it to a sealed container or close the package tightly to protect texture and freshness.
How long does cooked penne last in the fridge?
Cooked pasta usually keeps for about 3 to 4 days in the refrigerator in a sealed container. If it is mixed with meat, dairy, or seafood, the safe storage time may be shorter depending on the other ingredients.
Can cooked penne be frozen?
Yes, cooked penne can be frozen, especially if it was cooked just to al dente. The texture may soften after thawing, so it works best in baked dishes or with sauce.
Is penne better before or after a workout?
It can work well at either time depending on the meal. Before training, a simple lower-fat pasta meal is often easier to digest; after training, pairing it with protein can make recovery meals more balanced.
What should I pair with penne to make it a more balanced meal?
Penne is more balanced when combined with a protein source such as beans, lentils, tofu, cheese, yogurt-based sauces, chicken, or tuna. Adding vegetables also increases volume and fibre.
Is penne more filling than rice?
That depends on portion size, cooking method, and what you eat with it. Penne paired with protein and vegetables may keep you satisfied longer than plain rice eaten on its own.
Does eating penne at night cause weight gain?
No single food causes weight gain just because of the time you eat it. Overall intake, portions, and long-term habits matter more than whether pasta is eaten in the evening.
Who should be careful with penne pasta?
People with coeliac disease or gluten-related disorders should avoid it because it contains gluten. Those who tend to eat large portions may also want to be mindful, since pasta is easy to over-serve when combined with rich sauces and bread.
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Nutrition data compiled from USDA FoodData Central and scientific sources.