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Penne pasta (cooked) Calories
Penne pasta (cooked)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Penne pasta (cooked) (140 g) has 217 calories. That works out to 155 calories per 100 g. It contains 42.1 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 9.8 µg of Selenium covers 18% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Penne pasta (cooked) Nutrition Facts
Selected: 1 cup (medium) · 140 g
217
KCAL / 140G
Carbs
42.1g
· 15% DV
Protein
8.1g
· 16% DV
Fat
1.3g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Penne pasta (cooked) nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 217 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 42.1 g | 15% |
| Fiber | 2.5 g | 9% |
| Protein | 8.1 g | 16% |
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 Penne pasta (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 217 kcal |
| 1 g | 1 g | 2 kcal |
| 1 piece (small) | 50 g | 78 kcal |
| 1 cup (small) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (medium) | 180 g | 279 kcal |
| 1 cup (large) | 200 g | 310 kcal |
| 1 serving (large) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Penne pasta (cooked)
How long does cooked penne pasta keep in the fridge?
Cooked penne pasta keeps for a few days when promptly refrigerated in a covered container. Refrigerate it rather than leaving it at room temperature, and use it sooner if it contains meat, seafood, or a dairy-based sauce.
Can you freeze cooked penne pasta?
Yes, cooked penne pasta can be frozen in an airtight container or freezer bag. Its texture may soften after thawing, so it works especially well in baked pasta dishes or when reheated directly with a sauce.
What is the best way to reheat cooked penne pasta?
Reheat cooked penne pasta in a pan with a splash of water or sauce, stirring until evenly hot. For a microwave, cover the dish and stir partway through so the pasta heats without drying out.
Why does cooked penne pasta stick together?
Cooked penne pasta sticks when surface starch makes the pieces cling as they cool, especially if they are left in a pile after draining. Toss it with sauce soon after cooking, or coat it lightly with oil if storing it plain.
Should you rinse penne pasta after cooking?
Usually, no: rinsing penne washes away surface starch that helps sauce cling. Rinse it only when you need to cool it quickly for a pasta salad or another cold dish.
Can cooked penne pasta be used in a pasta bake?
Yes, cooked penne pasta works well in a pasta bake because its tubes hold sauce and its shape stays recognizable under cheese. If it is already fully soft, combine it gently with the sauce and avoid baking it longer than needed to heat through.
What sauces work especially well with penne pasta?
Penne pasta pairs particularly well with chunky tomato, meat, and vegetable sauces because pieces lodge inside its hollow tubes. Pesto and creamy sauces also coat it well; toss the pasta with the sauce while it is still warm.
What is the difference between penne rigate and smooth penne?
Penne rigate has ridges along the outside, while smooth penne has a plain surface. The ridges give thicker or chunkier sauces more places to cling, though both types can be used in the same dishes.
How can you tell if penne pasta is al dente?
Penne pasta is al dente when it is tender but still offers a slight bite at the center. Taste a piece near the end of cooking; it should hold its shape rather than feel soft or mushy.
Can you cook penne pasta directly in sauce?
Yes, penne pasta can cook directly in a sufficiently thin, liquid-rich sauce, but it needs enough liquid to absorb as it softens. Stir often so the tubes do not stick to the pan, and add hot water or stock if the sauce reduces too quickly.
Penne pasta (cooked) Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.7mg · 4% DV
B5
0.18mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Selenium
9.8µg · 18% DV
Manganese
0.28mg · 12% DV
Copper
0.1mg · 11% DV
Phosphorus
62mg · 9% DV
Potassium ⭐
34mg · 1% DV
Sodium
1.4mg · 0% DV
Penne pasta (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Penne pasta (cooked)
To burn the 217 calories in 1 cup (medium) (140 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 Penne pasta (cooked)?
Penne pasta (cooked) is a short Italian pasta with hollow tubes and diagonally cut ends. The ridged version, penne rigate, holds onto sauce especially well, while the smooth variety has a silkier surface. Cooked until just tender, it keeps a pleasant bite and its hollow centre catches small pieces of ingredients as well as sauce.
It is commonly served warm with tomato-based sauces, vegetables, pesto or meat, and is also popular in baked pasta dishes. For a lighter plate, pair it with plenty of vegetables and use a modest amount of rich sauce; it also works well in a pasta salad. It is mainly a source of carbohydrates, with 30.1 g per 100 g.
How Nutritious Is Penne pasta (cooked)?
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 Penne pasta (cooked) 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 Penne pasta (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Penne pasta (cooked) 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
Penne pasta (cooked) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.