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Low-oil steeped pasta Calories
Carbohydrate-rich pasta prepared with little oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-oil steeped pasta (180 g) has 283 calories. That works out to 157 calories per 100 g. It contains 55.4 g of carbs, 9.9 g of protein, 2.9 g of fat and 3.2 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Low-oil steeped pasta Nutrition Facts
Selected: 1 cup (medium) · 180 g
283
KCAL / 180G
Carbs
55.4g
· 20% DV
Protein
9.9g
· 20% DV
Fat
2.9g
· 4% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Low-oil steeped pasta nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 55.4 g | 20% |
| Fiber | 3.2 g | 11% |
| Protein | 9.9 g | 20% |
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 Cup of Low-oil steeped pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 283 kcal |
| ½ cup (small) | 90 g | 141 kcal |
| 100 g | 100 g | 157 kcal |
| 1 serving (small) | 150 g | 236 kcal |
| 1 serving (medium) | 220 g | 345 kcal |
| 1 piece (whole) | 250 g | 393 kcal |
| 1.5 cup (large) | 270 g | 424 kcal |
| 1 serving (large) | 300 g | 471 kcal |
Calculated from 157 calories per 100 g.
Frequently Asked Questions About Low-oil steeped pasta
What is low-oil steeped pasta?
Low-oil steeped pasta is a one-pot style of cooking pasta with a small amount of oil and hot water, leaving the pasta to absorb the liquid as it cooks. The name describes a method rather than one fixed traditional recipe.
Can you cook low-oil steeped pasta without draining it?
Yes. Low-oil steeped pasta is typically cooked in just enough water to be absorbed, so there is no pot of pasta water to drain away. Keep an eye on the pan near the end, since the liquid can disappear quickly.
Why is my low-oil steeped pasta still hard in the middle?
Low-oil steeped pasta can stay firm if the water evaporates before the pasta finishes cooking. Add a little hot water, cover the pan, and continue over low heat; check the texture before serving.
Is low-oil steeped pasta the same as regular boiled pasta?
No. Regular boiled pasta cooks in plenty of water that is usually drained, while low-oil steeped pasta cooks with a smaller amount of liquid that it absorbs. That can make the result less watery and more cohesive.
Can you use any pasta shape for low-oil steeped pasta?
Most shapes work, but short pasta is easier to stir and cook evenly in a covered pan. Very large or thick shapes may need more time and liquid, so check them as they cook rather than relying only on the package timing.
Can low-oil steeped pasta be made with vegetable broth?
Yes, vegetable broth can replace some or all of the water in low-oil steeped pasta. It adds savory flavor as the pasta absorbs the liquid, so taste before adding salt, especially if the broth is already seasoned.
How do you keep low-oil steeped pasta from sticking together?
To keep low-oil steeped pasta from clumping, stir it gently after adding the liquid and once or twice while it cooks. Use enough hot water for the pasta to move freely, and avoid letting the pan boil dry.
What sauce goes well with low-oil steeped pasta?
Tomato, pesto, or a simple garlic-and-herb sauce can complement low-oil steeped pasta. Since the pasta finishes cooking in its own liquid, add a thick sauce near the end or after cooking so it does not prevent even absorption.
Can you make low-oil steeped pasta ahead for meal prep?
Yes, you can prepare low-oil steeped pasta ahead, though it may absorb more moisture as it sits. Store it covered in the refrigerator and loosen it with a splash of water when reheating.
How do you reheat leftover low-oil steeped pasta?
Reheat leftover low-oil steeped pasta in a covered pan over low heat with a small splash of water, stirring gently. You can also use a microwave-safe covered dish, pausing to stir so the pasta warms evenly.
Low-oil steeped pasta Vitamins & Minerals
Vitamins
Folate
81µg · 20% DV
B3
2.07mg · 13% DV
B1
0.14mg · 12% DV
B5
0.45mg · 9% DV
Minerals
Selenium
32µg · 58% DV
Manganese
0.58mg · 25% DV
Copper
0.18mg · 20% DV
Phosphorus
122mg · 17% DV
Potassium ⭐
79mg · 2% DV
Sodium
11mg · 0% DV
Low-oil steeped pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil steeped pasta
To burn the 283 calories in 1 cup (medium) (180 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 Low-oil steeped pasta?
Low-oil steeped pasta is pasta softened in hot water and left covered to finish absorbing it, with only a little oil used. It is best understood as a light cooking approach rather than a dish tied to a particular regional cuisine; seasonings and additions vary from cook to cook.
Its texture is tender and moist, and it can be served simply or finished with vegetables, tomato sauce or herbs. It works as a quick main or as a side with beans, meat or salad. With 30.8 g of carbohydrate and 1.6 g of fat per 100 g, it is mainly a source of carbohydrates rather than a rich, oily pasta dish. Keep the portion moderate and add vegetables or a protein-rich accompaniment for a more balanced plate.
How Nutritious Is Low-oil steeped pasta?
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
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 Low-oil steeped 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 Low-oil steeped pasta Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil steeped pasta Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil steeped pasta Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.33g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.