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Raw spaetzle Calories
Raw egg noodle dough/pasta; carbohydrate-dominant with moderate protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw spaetzle (120 g) has 344 calories. That works out to 287 calories per 100 g. It contains 64.6 g of carbs, 12.2 g of protein, 4.3 g of fat and 2.5 g of fiber. Its 28.8 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Raw spaetzle Nutrition Facts
Selected: 1 cup (medium) · 120 g
344
KCAL / 120G
Carbs
64.6g
· 23% DV
Protein
12.2g
· 24% DV
Fat
4.3g
· 6% 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 75% · Protein 14% · Fat 11%
Raw spaetzle nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 344 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 64.6 g | 23% |
| Fiber | 2.5 g | 9% |
| Protein | 12.2 g | 24% |
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 Raw spaetzle?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 344 kcal |
| 1 tablespoon (grated) | 15 g | 43 kcal |
| 1 piece (small) | 25 g | 72 kcal |
| 1 piece (medium) | 45 g | 129 kcal |
| 1 serving (small) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 1 serving (medium) | 150 g | 431 kcal |
| 1 cup (large) | 180 g | 517 kcal |
| 1 serving (large) | 220 g | 631 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Raw spaetzle
What is raw spaetzle?
Raw spaetzle is uncooked German-style egg pasta, usually made from a loose dough of flour, eggs, water, and salt. It is shaped into small, irregular pieces and cooked before serving, rather than eaten as dry pasta.
How do you cook raw spaetzle?
Cook raw spaetzle in gently boiling salted water or broth until the pieces float, then give them a little longer to cook through. Drain well and serve with sauce, butter, or browned onions; larger pieces may need more time.
Can you eat raw spaetzle without cooking it?
No, raw spaetzle should be cooked before eating. The dough contains raw egg, which can carry foodborne germs, and uncooked flour may also pose a food-safety risk. Cook it thoroughly rather than tasting the uncooked dough.
Is raw spaetzle the same as egg noodles?
No. Raw spaetzle is an egg pasta, but its dough is typically softer and wetter than dough for conventional egg noodles. It is scraped or pressed into short, uneven pieces, giving cooked spaetzle a distinctive tender, slightly chewy texture.
How do you make spaetzle from raw dough without a spaetzle maker?
You can make spaetzle without a maker by placing the loose dough on a wet cutting board and scraping small strips directly into simmering water. Keep the strips small and work in batches so they cook evenly instead of clumping.
Can raw spaetzle be frozen before cooking?
Yes. Freeze shaped raw spaetzle in a single layer first, then transfer the firm pieces to a sealed freezer bag so they do not stick together. Add them straight from frozen to boiling water and cook until tender.
How long does fresh raw spaetzle dough keep in the fridge?
Fresh raw spaetzle dough is best cooked promptly and should be kept covered in the refrigerator, not on the counter. Because it contains egg, avoid storing it for several days; discard it if it has been left warm or develops an unusual smell.
What is the difference between spaetzle and knöpfle?
Knöpfle are generally shorter, rounder spaetzle, while spaetzle can be longer and more irregular. The names and shapes vary by region, but both are made from soft dough and cooked in water before serving.
Why does raw spaetzle dough fall apart in the water?
Raw spaetzle dough can fall apart if it is too thin or if the water is boiling too violently. Adjust the dough so it is elastic and thick enough to hold its shape, and cook a test piece before making the whole batch.
What do you serve with cooked spaetzle?
Cooked spaetzle pairs well with rich meat gravies, mushrooms, browned butter, or caramelized onions. For a classic cheese spaetzle, toss the hot pasta with melting cheese and top it with crisp onions; serve it as a main or a side.
Raw spaetzle Vitamins & Minerals
Vitamins
Biotin
8.4µg · 28% DV
B2
0.19mg · 15% DV
B3
2.16mg · 14% DV
B1
0.14mg · 12% DV
Minerals
Selenium
29µg · 53% DV
Manganese
0.5mg · 22% DV
Phosphorus
130mg · 19% DV
Copper
0.13mg · 14% DV
Sodium
252mg · 11% DV
Potassium ⭐
142mg · 4% DV
Raw spaetzle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw spaetzle
To burn the 344 calories in 1 cup (medium) (120 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 Raw spaetzle?
Raw spaetzle is uncooked egg-noodle dough for the small, irregular noodles associated especially with Swabia in southern Germany and neighbouring parts of Central Europe. Made from flour, eggs and liquid, it is shaped and cooked in boiling water; the raw dough itself needs cooking before serving.
Once cooked, spaetzle is tender with a slight chew. It is often tossed with butter, topped with cheese, or served alongside roasts and gravy; in the United States and elsewhere, it can also stand in for other fresh noodles. Raw spaetzle is carbohydrate-forward, with a moderate amount of protein. For a lighter meal, pair the cooked noodles with vegetables and use a modest amount of butter or sauce.
How Nutritious Is Raw spaetzle?
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 Raw spaetzle 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 Raw spaetzle Contain Allergens?
Contains these allergens:
Which Diets Is Raw spaetzle Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw spaetzle Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 23.5:1
Above the ideal 4:1 (23.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.