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Oat pasta Calories
High fiber, complex carbohydrates, plant-based protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oat pasta (70 g) has 245 calories. That works out to 350 calories per 100 g. It contains 45.5 g of carbs, 9.1 g of protein, 3.2 g of fat and 5.6 g of fiber. Its 2 mg of Manganese covers 85% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat pasta Nutrition Facts
Selected: 1 cup (medium) · 70 g
245
KCAL / 70G
Carbs
45.5g
· 17% DV
Protein
9.1g
· 18% DV
Fat
3.2g
· 4% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 15% · Fat 11%
Oat pasta nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 45.5 g | 17% |
| Fiber | 5.6 g | 20% |
| Protein | 9.1 g | 18% |
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 Oat pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 245 kcal |
| 1 cup (small) | 50 g | 175 kcal |
| 1 serving (small) | 60 g | 210 kcal |
| 1 serving (medium) | 80 g | 280 kcal |
| 1 serving (large) | 90 g | 315 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (large) | 120 g | 420 kcal |
| 2 cup (double) | 140 g | 490 kcal |
| 1 piece (jumbo) | 200 g | 700 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Oat pasta
What is oat pasta made of?
Oat pasta is pasta made with oat flour in its dough. Some products also contain other flours or binding ingredients, so the exact recipe varies by brand; check the ingredient list if you need to know what is in a particular product.
How do you cook oat pasta?
Cook oat pasta in boiling water for the time stated on its package. Stir it at the start to prevent sticking, then taste a piece near the end so it does not become too soft. Drain and toss with sauce.
What does oat pasta taste like?
Oat pasta usually has a mild, slightly nutty, grain-like taste. Its oat flavor may be more noticeable than that of regular wheat pasta, and it pairs well with tomato, cheese, mushroom, or vegetable sauces.
Is oat pasta healthier than regular pasta?
Oat pasta can provide more fiber than some regular pasta, but the difference depends on the products being compared. It is not automatically a better choice for every meal; consider the ingredients and what you serve with it.
Can you use oat pasta instead of regular pasta?
Yes, oat pasta can replace regular pasta in many recipes. Its texture may be softer and its shape may hold differently, so keep an eye on it in baked dishes or recipes where pasta sits in sauce.
Why does oat pasta turn mushy?
Oat pasta usually turns mushy when it is overcooked. It can soften quickly, so follow the package directions, taste it before the cooking time is up, and drain it promptly rather than leaving it in hot water.
What sauces go well with oat pasta?
Oat pasta works well with tomato, mushroom, cheese, and vegetable sauces. A simple garlic-and-olive-oil sauce also complements its mild grain flavor; toss the pasta with the sauce while it is still hot.
Can you use oat pasta in pasta salad?
Yes, oat pasta can be used in pasta salad. Cook it slightly firm so it is less likely to break apart as it cools, then drain and chill it before gently mixing in the vegetables and dressing.
Can you freeze cooked oat pasta?
Yes, cooked oat pasta can be frozen, although it may be softer after thawing. Cool it promptly, pack it airtight, and thaw it in the refrigerator; reheating it directly in a little sauce can help restore moisture.
Is oat pasta a good choice for people with diabetes?
People with diabetes can eat oat pasta, but its carbohydrates can raise blood sugar. Portion size and the rest of the meal matter, so ask your doctor or dietitian how it fits your individual eating plan.
Oat pasta Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B5
0.63mg · 13% DV
Folate
22.4µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Manganese
1.96mg · 85% DV
Phosphorus
196mg · 28% DV
Selenium
13µg · 24% DV
Copper
0.21mg · 23% DV
Potassium ⭐
224mg · 7% DV
Sodium
3.5mg · 0% DV
Oat pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat pasta
To burn the 245 calories in 1 cup (medium) (70 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 Oat pasta?
Oat pasta is a pasta made with oat flour, offered as an alternative to familiar wheat-based varieties. It is not tied to one traditional regional cuisine, and is generally cooked and used much like other dried pasta.
Its flavour is gently grainy, and the texture can be pleasantly firm or softer depending on cooking time. Toss it with tomato sauce, vegetables, herbs or olive oil for a simple lunch or dinner; a fresh salad makes an easy side. Oat pasta contributes fibre and plant-based protein, with 8 g of fibre per 100 g. For a lighter meal, use plenty of vegetables and keep richer sauces modest.
How Nutritious Is Oat pasta?
Nutrient density
High
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 Oat 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 Oat pasta Contain Allergens?
Contains these allergens:
Which Diets Is Oat pasta 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
Oat pasta Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.