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Organic oat pasta Calories
High fiber, plant protein, low glycemic index
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Organic oat pasta (70 g) has 245 calories. That works out to 350 calories per 100 g. It contains 45.5 g of carbs, 8.4 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 45 (medium), so it raises blood sugar at a moderate pace.
Organic oat pasta Nutrition Facts
Selected: 1 serving (medium) · 70 g
245
KCAL / 70G
Carbs
45.5g
· 17% DV
Protein
8.4g
· 17% 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 14% · Fat 12%
Organic oat pasta nutrition facts table · 1 serving (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 | 4.9 mg | 0% |
| Total carbohydrate | 45.5 g | 17% |
| Fiber | 5.6 g | 20% |
| Protein | 8.4 g | 17% |
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 Organic oat pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 70 g | 245 kcal |
| 1 piece (small) | 40 g | 140 kcal |
| 1 serving (small) | 50 g | 175 kcal |
| 1 cup (medium) | 90 g | 315 kcal |
| 100 g | 100 g | 350 kcal |
| 1 serving (large) | 100 g | 350 kcal |
| 1 serving (jumbo) | 120 g | 420 kcal |
| 2 serving (double) | 140 g | 490 kcal |
| 1 pack (whole) | 250 g | 875 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Organic oat pasta
What is organic oat pasta made from?
Organic oat pasta is typically made with oat flour and water, but recipes vary: some products include other flours or ingredients. The ingredient list on the package will tell you whether the pasta is made entirely from oats.
How do you cook organic oat pasta?
Boil organic oat pasta in plenty of water and follow the cooking time on its package. It can soften quickly, so stir gently and taste it near the end of cooking rather than leaving it unattended.
Does organic oat pasta taste like regular pasta?
No, organic oat pasta usually has a mild, slightly nutty or grain-like flavor that differs from wheat pasta. Its texture can also be softer, so it works especially well with sauces that complement rather than mask its oat flavor.
Is organic oat pasta gluten-free?
Not always. Oats are naturally gluten-free, but organic oat pasta can be contaminated with wheat during processing, and some recipes contain other grains. If you need to avoid gluten, choose a product specifically labeled gluten-free.
What sauces go well with organic oat pasta?
Tomato, roasted vegetable, mushroom, and herb-based sauces pair well with organic oat pasta. A lighter sauce with olive oil, garlic, or lemon lets its mild oat flavor come through without making the dish feel heavy.
Why does organic oat pasta fall apart when cooked?
Organic oat pasta can fall apart when it is overcooked, as oat-based dough may be more delicate than wheat pasta. Follow the package directions, handle it gently while stirring, and drain it as soon as it reaches the texture you want.
Can you freeze cooked organic oat pasta?
Yes, cooked organic oat pasta can be frozen, although it may be softer after thawing. Cool it first, pack it airtight, and freeze it with a little sauce to help prevent it from drying out.
Can organic oat pasta be used in soup?
Yes, organic oat pasta can be added to soup, but cook it separately if you want to avoid a cloudy broth or overly soft noodles. Stir it into the soup shortly before serving so it does not absorb too much liquid.
Is organic oat pasta a good choice for people with diabetes?
People with diabetes can include organic oat pasta, but it still contributes carbohydrates to a meal. Pairing a suitable portion with vegetables and protein can make the meal more balanced; ask your clinician or dietitian how it fits your individual plan.
Does organic oat pasta help with weight loss?
Organic oat pasta can be filling for some people because it contains fiber, but it does not cause weight loss by itself. Serving it with vegetables and a protein source can make a satisfying meal without relying on a large portion of pasta.
Organic oat pasta Vitamins & Minerals
Vitamins
B1
0.29mg · 24% DV
B5
0.63mg · 13% DV
Biotin
2.45µg · 8% DV
B2
0.08mg · 6% DV
Minerals
Manganese
1.96mg · 85% DV
Phosphorus
231mg · 33% DV
Copper
0.22mg · 24% DV
Magnesium
95mg · 23% DV
Potassium ⭐
259mg · 8% DV
Sodium
4.9mg · 0% DV
Organic oat pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic oat pasta
To burn the 245 calories in 1 serving (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 Organic oat pasta?
Organic oat pasta is a pasta made with oat flour or ground oats, offering an alternative to the more familiar wheat-based varieties. “Organic” refers to how the oats are grown. It has a mild, grain-like flavour and can turn soft if overcooked, so check the packet’s suggested cooking time and taste it as it cooks.
Across English-speaking kitchens, serve it with tomato sauce, roasted vegetables, herbs and olive oil, or add it to a warm pasta salad. It brings fibre and plant protein to a meal; a 100 g portion provides 8 g of fibre. For a lighter bowl, pair it with plenty of vegetables and a simple tomato-based sauce rather than a rich creamy one.
How Nutritious Is Organic oat 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 Organic 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 Organic oat pasta Contain Allergens?
No known major allergens
Which Diets Is Organic 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
Organic oat pasta Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.12g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.