1 cup (medium) of Pasta (no oil) (140 g) has 183 calories. That works out to 131 calories per 100 g. It contains 35.3 g of carbs, 7 g of protein, 1 g of fat and 2 g of fiber. Its 21 µg of Selenium covers 38% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Pasta (no oil)?

Pasta without oil is boiled pasta served without added oil, typically made from wheat flour or durum wheat semolina and water. A familiar staple in Italian cooking, it is now eaten around the world in many forms.

The pieces are pleasantly chewy when cooked al dente and softer when cooked longer; their mild flavour works well with sauces and other ingredients. It is commonly served as a main dish or side, with tomato sauce, vegetables, or a protein-rich accompaniment. It is mainly a source of carbohydrates, with little fat in this preparation. For a lighter meal, pair it with vegetables and a tomato-based sauce rather than a rich, oily one.

Pasta (no oil) Nutrition Facts

Selected: 100 g

131

KCAL / 100G

Carbs

25.2g

· 9% DV

Protein

· 10% DV

Fat

0.7g

· 1% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 16% · Fat 5%

Pasta (no oil) Vitamins & Minerals

Vitamins

0.11mg · 9% DV

0.6mg · 4% DV

0.16mg · 3% DV

Biotin

1µg · 3% DV

Minerals

Selenium

15µg · 27% DV

Zinc

1mg · 9% DV

Phosphorus

44mg · 6% DV

Magnesium

18mg · 4% DV

How Nutritious Is Pasta (no oil)?

Nutrient density

Low

30/ 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

41/ 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.

Pasta (no oil) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pasta (no oil)

To burn the 131 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pasta (no oil) Processed?

NOVA 2

Minimally 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 Pasta (no oil) 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 Pasta (no oil) 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

Pasta (no oil) Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.07g

POLYUNSATURATED

0.19g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Pasta (no oil)

🍝vs🍚

Pasta (no oil) vs Bulgur Pilaf11 kcal more per 100 g

→🍝vs🍝

Pasta (no oil) vs Whole wheat pasta7 kcal more per 100 g

→🍝vs🥖

Pasta (no oil) vs Breadstick279 kcal fewer per 100 g

→🍝vs🥯

Pasta (no oil) vs Simit209 kcal fewer per 100 g

→

Foods Similar to Pasta (no oil)

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Pasta (no oil)

How do you cook pasta without oil?

Cook pasta without oil in a pot of plenty of salted, boiling water; oil is not needed in the water. Add the pasta once the water boils, stir occasionally, and drain it when it reaches the texture you like.

Should you add oil to pasta water to stop pasta cooked without oil from sticking?

No, oil in the water is not needed to keep pasta cooked without oil from sticking. Use plenty of boiling water and stir the pasta, especially soon after adding it; oil can also leave a coating that makes sauce cling less well.

Should you rinse pasta cooked without oil after boiling?

Usually no: rinsing pasta cooked without oil removes surface starch that helps sauce cling. Rinse it under cold water only when you are cooling it for a cold pasta salad or another chilled dish.

How can you tell when pasta cooked without oil is al dente?

Taste a piece of pasta cooked without oil to check its texture. Al dente pasta is tender on the outside but still slightly firm in the center; use the package’s cooking guidance as a starting point and check before draining.

Can you use the cooking water from pasta made without oil?

Yes, reserve some cooking water from pasta made without oil before draining it. Its starch helps loosen a thick sauce and helps the sauce cling to the pasta when you toss them together.

What sauces go well with pasta cooked without oil?

Tomato, pesto, cheese, and vegetable-based sauces all work well with pasta cooked without oil. Toss the pasta with the sauce soon after draining so it coats the surface; a little reserved cooking water can help bring the sauce together.

How should you store leftover pasta cooked without oil?

Refrigerate leftover pasta cooked without oil in a covered container once it has cooled. Do not leave it at room temperature for a long time, and reheat it thoroughly before eating; discard it if its smell or appearance has changed.

How do you reheat pasta cooked without oil without drying it out?

Add a splash of water when reheating pasta cooked without oil. Warm it gently in a covered pan or covered microwave-safe dish, stirring once or twice so the pasta heats evenly and stays moist.

Can people with diabetes eat pasta cooked without oil?

Yes, people with diabetes can include pasta cooked without oil in a meal, but its carbohydrates can affect blood glucose. Pairing a measured portion with vegetables and a protein source may help make the meal more balanced; ask a dietitian for advice tailored to your needs.

Does pasta cooked without oil help with weight loss?

Pasta cooked without oil does not cause weight loss by itself. Leaving out added oil can make it easier to avoid rich preparations, while pairing a suitable portion with vegetables and protein can make a meal more filling.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026