1 cup (medium) of Penne pasta (raw) (85 g) has 302 calories. That works out to 355 calories per 100 g. It contains 61.2 g of carbs, 10.6 g of protein, 1.3 g of fat and 2.6 g of fiber. Its 25.5 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Penne 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

· 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%

Penne pasta (raw) Vitamins & Minerals

Vitamins

0.25mg · 21% DV

2mg · 13% DV

0.5mg · 10% DV

0.1mg · 6% DV

Minerals

Selenium

30µg · 55% DV

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Magnesium

40mg · 10% DV

How Nutritious Is Penne pasta (raw)?

Nutrient density

Low

25/ 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

38/ 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.

Penne 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 Penne 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 Penne 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 Penne 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 Penne 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

Penne pasta (raw) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Penne pasta (raw)

🍝vs🥯

Penne pasta (raw) vs Poppy Seed Bagel90 kcal more per 100 g

→🍝vs🍚

Penne pasta (raw) vs Bulgur Pilaf235 kcal more per 100 g

→🍝vs🍝

Penne pasta (raw) vs Whole wheat pasta231 kcal more per 100 g

→🍝vs🥖

Penne pasta (raw) vs Breadstick55 kcal fewer per 100 g

→

Foods Similar to Penne pasta (raw)

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Penne pasta (raw)

Why does penne pasta stick together when boiling?

Sticking is more likely when the pot is too small, there is too little water, or the pasta is not stirred at the start. Add it to plenty of boiling water, stir well for the first minute or two, and toss it with sauce soon after draining.

How long should penne pasta be cooked?

Follow the packet instructions, as cooking time varies with thickness and the type of wheat used. For an al dente texture, start tasting near the end of the suggested time and drain when the centre is still slightly firm.

Should cooked penne be rinsed after draining?

Usually not for hot pasta dishes, because the surface starch helps sauce cling to the pasta. A brief rinse can be useful for pasta salads or other cold dishes when you want to stop the cooking quickly.

Does adding oil to pasta water stop penne from sticking?

No, oil does not reliably prevent sticking and may make it harder for sauce to adhere. Using enough water and stirring during the first few minutes works better.

How can I make sauce cling better to penne?

Transfer the pasta directly into the sauce while it is still slightly wet and add a splash of the starchy cooking water. This helps tomato, cheese and vegetable sauces emulsify and coat the ridged tubes more evenly.

Is penne better with tomato sauce or creamy sauce?

Its ridges and hollow shape work well with both tomato-based and creamy sauces. For a more balanced meal, add vegetables plus a protein food such as beans, lentils, chicken, eggs or cheese, and keep rich creamy sauces moderate.

Is penne pasta better before or after a workout?

A simply prepared pasta meal can be a practical carbohydrate-focused option before exercise, especially if very rich sauces are avoided. After training, pairing it with a protein food and vegetables makes the meal more complete for recovery.

How should dry penne pasta be stored?

Keep dry pasta in a cool, dry cupboard away from sunlight, ideally in a tightly sealed container once opened. Moisture can affect its texture and increase the chance of pantry pests.

How long does cooked penne last in the fridge?

Cooked pasta generally keeps for 3 to 4 days when cooled promptly and refrigerated in a covered container. Do not leave it at room temperature for more than two hours, and reheat it until piping hot.

Can cooked penne pasta be frozen?

Yes, cooked penne can be frozen, although it may become softer after thawing. Cooking it just short of done and freezing it in portions with sauce usually gives the best texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026