1 cup (medium) of Pasta (Raw) (90 g) has 320 calories. That works out to 355 calories per 100 g. It contains 64.8 g of carbs, 11.3 g of protein, 1.4 g of fat and 2.9 g of fiber. Its 34.2 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Pasta (Raw)?

Pasta (raw) is dried, uncooked pasta, commonly made from durum wheat semolina and water. It is strongly associated with Italian cooking, though it is now a pantry staple around the world. Its shapes range from strands to tubes and shells; boiling softens the firm pieces and gives them a tender, slightly chewy texture.

In Italy and elsewhere, it is typically cooked in salted water and served with a sauce, or added to soups and baked dishes. Its mild flavour takes well to tomato, vegetables, herbs and cheese. Nutritionally, it is mainly a source of complex carbohydrates and is low in fat. Pair it with vegetables and beans, fish or meat for a more filling, balanced meal.

Pasta (Raw) Nutrition Facts

Selected: 100 g

355

KCAL / 100G

Carbs

72g

· 26% DV

Protein

12.5g

· 25% DV

Fat

1.5g

· 2% 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 82% · Protein 14% · Fat 4%

Pasta (Raw) Vitamins & Minerals

Vitamins

0.15mg · 13% DV

1.3mg · 8% DV

0.4mg · 8% DV

0.08mg · 5% DV

Minerals

Selenium

38µg · 69% DV

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Magnesium

36mg · 9% DV

How Nutritious Is Pasta (Raw)?

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

39/ 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 (Raw) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Pasta (Raw)

To burn the 355 calories in 100 g:

🚶

88min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

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

Is 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 Pasta (Raw) 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 (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

Pasta (Raw) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Pasta (Raw)

🍝vs🍚

Pasta (Raw) vs Bulgur Pilaf235 kcal more per 100 g

→🍝vs🍝

Pasta (Raw) vs Whole wheat pasta231 kcal more per 100 g

→🍝vs🥖

Pasta (Raw) vs Breadstick55 kcal fewer per 100 g

→🍝vs🥯

Pasta (Raw) vs Simit15 kcal more per 100 g

→

Foods Similar to Pasta (Raw)

🍚

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 (Raw)

How do you cook dry pasta?

Add dry pasta to a pot of rapidly boiling water and stir it, especially during the first minute. Cook until it reaches the texture you like, then drain. If you are finishing it in a pan of sauce, take it out slightly firm.

How long should dry pasta boil?

Dry pasta usually takes the cooking time printed on its package, which varies by shape and thickness. Start tasting it near the end of that time rather than relying on the clock alone; pasta cooks further if tossed in hot sauce.

Should you rinse dry pasta after cooking?

Usually, no. Rinsing cooked pasta washes away surface starch that helps sauce cling to it. Rinsing can make sense for a cold pasta salad, where you want to stop the cooking and cool the pasta before mixing it with other ingredients.

How much dry pasta should you cook per person?

About one medium cup of dry pasta is a practical starting portion for one person. Pasta expands as it cooks, so adjust the amount for appetite and whatever else you are serving. Measuring before cooking also helps avoid making too much.

Why does dry pasta stick together when boiling?

Dry pasta tends to stick when there is too little water or when the pieces are left undisturbed as they begin cooking. Use a roomy pot, add pasta only after the water boils, and stir well during the first minute.

Should you add oil to water when boiling dry pasta?

No, oil is not needed in the pasta water. It floats on top and can leave a coating that makes sauce cling less effectively. To prevent sticking, use plenty of boiling water and stir the pasta soon after adding it.

How much salt should you put in water for dry pasta?

Salt the boiling water so the pasta itself tastes seasoned, rather than relying on the sauce alone. Use less if your sauce or other ingredients are already salty. You can also save a little pasta water to adjust the sauce later.

How do you store an opened package of dry pasta?

Keep opened dry pasta in an airtight container in a cool, dry cupboard away from sunlight and moisture. A tightly closed package or container also helps keep out pantry pests. Follow the package date and storage instructions.

Can you eat dry pasta without cooking it?

It is not a good idea to eat dry pasta uncooked. Its hard texture can be difficult to chew and may cause digestive discomfort, while cooking makes it tender and pleasant to eat. Cook it according to the package directions.

Can you freeze dry pasta?

Freezing dry pasta is unnecessary and can expose it to moisture when it is taken in and out of the freezer. Store unopened or opened pasta in a cool, dry cupboard instead. Cooked pasta, on the other hand, can be frozen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026