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Dry penne pasta made from durum wheat; high in carbohydrates and low in sugar.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Penne pasta, raw (85 g) has 315 calories. That works out to 371 calories per 100 g. It contains 63.5 g of carbs, 11 g of protein, 1.3 g of fat and 2.7 g of fiber. Its 53.6 µg of Selenium covers 97% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 85 g
315
KCAL / 85G
Carbs
63.5g
· 23% DV
Protein
11g
· 22% DV
Fat
1.3g
· 2% DV
Fiber
2.7g
· 10% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.1 mg | 0% |
| Total carbohydrate | 63.5 g | 23% |
| Fiber | 2.7 g | 10% |
| Protein | 11 g | 22% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 315 kcal |
| 1 ounce (small) | 28 g | 104 kcal |
| 2 ounce (medium) | 56 g | 208 kcal |
| 1 serving (small) | 70 g | 260 kcal |
| 3 ounce (large) | 85 g | 315 kcal |
| 100 g | 100 g | 371 kcal |
| 1 cup (whole) | 100 g | 371 kcal |
| 1 serving (large) | 100 g | 371 kcal |
| 1 pack (whole) | 500 g | 1855 kcal |
Calculated from 371 calories per 100 g.
Penne pasta usually takes the time stated on its package, since brands and shapes vary. Taste a piece near the end of cooking: drain it when it is tender but still slightly firm if you want it al dente.
Usually, no. Rinsing penne washes away surface starch that helps sauce cling to it. Rinsing can make sense when you are making a cold pasta salad and want to cool the pasta quickly, but drain it well afterward.
The ridges on penne rigate give sauce more surface to cling to, while the hollow center can hold small pieces of sauce or other ingredients. Smooth penne, often called penne lisce, has a slicker surface and a different texture.
Cook penne in plenty of boiling water and stir it, especially just after adding it. Drain it as soon as it is done and mix it with sauce promptly; leaving drained penne to sit can make the pieces stick together.
Penne is narrower and has diagonally cut ends, while rigatoni is wider and has square-cut ends. Both may have ridges and work with hearty sauces, but rigatoni’s larger opening suits chunkier ingredients.
Penne works especially well with chunky tomato, meat, and cheese sauces because the sauce can cling to its ridges and collect inside the tubes. Toss the drained pasta with the sauce while both are warm so the coating spreads evenly.
For al dente penne, start tasting it toward the early end of the package’s suggested cooking time. Drain it when the center is still slightly firm; if it will finish cooking in hot sauce, take it off the heat a little sooner.
Yes, penne works well in pasta salad because its tubes hold dressing and small ingredients. Cook it until just tender, drain it thoroughly, then cool it before mixing so the dressing does not become watery.
Keep dry penne in a cool, dry cupboard in a sealed package or airtight container. Protect it from moisture and pantry pests, and store an opened pack away from the stove and sink.
You can chew uncooked penne, but it is very hard and unpleasant to eat, and it is not intended to be eaten dry. Cook it in boiling water as directed for a softer texture that is easier to chew.
Vitamins
B1
0.67mg · 56% DV
B3
5.7mg · 36% DV
B2
0.44mg · 34% DV
B5
0.34mg · 7% DV
Minerals
Selenium
54µg · 98% DV
Manganese
0.66mg · 29% DV
Copper
0.25mg · 28% DV
Phosphorus
161mg · 23% DV
Potassium ⭐
190mg · 6% DV
Sodium
5.1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 calories in 1 serving (medium) (85 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.
Penne pasta, raw, is dried pasta made from durum wheat semolina, shaped into short hollow tubes with diagonally cut ends. The name comes from the Italian word for quills; ridged versions are especially good at catching sauce. Cook it in salted boiling water until tender but still firm, then drain—it is not eaten dry.
In Italy, penne is commonly served with tomato-based sauces, vegetables or meat, and it also works well in pasta salads. Elsewhere, it is a familiar pantry staple for quick weeknight meals. It is mainly a source of carbohydrates, with 13 g of protein per 100 g. For a lighter serving, pair it with plenty of vegetables and use a tomato or olive-oil-based sauce rather than a heavy, creamy one.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.24g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.