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Raw whole wheat risoni Calories
Fiber-rich whole-grain pasta
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw whole wheat risoni (75 g) has 228 calories. That works out to 304 calories per 100 g. It contains 48.8 g of carbs, 8.3 g of protein, 0.5 g of fat and 6.8 g of fiber. Its 2.3 mg of Manganese covers 101% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Raw whole wheat risoni Nutrition Facts
Selected: 1 serving (medium) · 75 g
228
KCAL / 75G
Carbs
48.8g
· 18% DV
Protein
8.3g
· 17% DV
Fat
0.5g
· 1% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 14% · Fat 2%
Raw whole wheat risoni nutrition facts table · 1 serving (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 6.8 g | 24% |
| Protein | 8.3 g | 17% |
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 Serving of Raw whole wheat risoni?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 228 kcal |
| ½ cup (half) | 45 g | 137 kcal |
| 1 serving (small) | 50 g | 152 kcal |
| 1 cup (whole) | 90 g | 274 kcal |
| 100 g | 100 g | 304 kcal |
| 1 serving (large) | 100 g | 304 kcal |
| 1 cup (double) | 180 g | 547 kcal |
| 1 pack (jumbo) | 500 g | 1520 kcal |
Calculated from 304 calories per 100 g.
Frequently Asked Questions About Raw whole wheat risoni
What is raw whole wheat risoni, and how is it different from rice?
Raw whole wheat risoni is small pasta shaped like rice grains, not a type of rice. It cooks like pasta and has a firmer, more pasta-like texture; its whole wheat flour gives it a darker color and a nuttier taste.
How much water should you use to cook raw whole wheat risoni?
Use plenty of boiling water, as you would for other pasta, then drain the raw whole wheat risoni when tender but still slightly firm. This method avoids needing to judge how much liquid the grains will absorb in a one-pot dish.
Does raw whole wheat risoni take longer to cook than regular risoni?
It can take a little longer, and the finished texture may be firmer, because whole wheat pasta contains the bran and germ. Start checking near the package’s suggested cooking time and taste a piece rather than relying on color alone.
Can raw whole wheat risoni be used in place of rice for risotto?
Yes, raw whole wheat risoni can be cooked risotto-style, though the result is pasta rather than traditional rice risotto. Stir it into warm stock gradually and stop when the pieces are tender; whole wheat risoni may not release starch in quite the same way.
Can raw whole wheat risoni go straight into a one-pot meal?
Yes, raw whole wheat risoni can cook directly in a one-pot meal if there is enough hot liquid for it to absorb. Stir regularly and add more liquid as needed, since the pasta can soak up sauce and thicken the dish as it cooks.
Can you freeze cooked whole wheat risoni?
Yes, cooked whole wheat risoni can be frozen in an airtight container. It may soften after thawing, so freeze it slightly firm if possible and use it in soup or a saucy dish, where a change in texture is less noticeable.
Should raw whole wheat risoni be toasted before cooking?
Toasting raw whole wheat risoni is optional, but it gives the pasta a deeper, nutty flavor. Stir it briefly in a little oil before adding stock or water; watch closely, because the small pieces can brown quickly.
Why does raw whole wheat risoni make soup thicker?
Raw whole wheat risoni absorbs broth as it cooks, and starch from the pasta also enters the liquid. Add it near the end or cook it separately if you want to keep the soup thinner, especially when storing leftovers.
What sauce goes well with raw whole wheat risoni?
Raw whole wheat risoni works well with tomato-based sauces, pesto, and light lemon-and-herb dressings. Its small shape catches chopped ingredients and sauce, while the fuller flavor of whole wheat pairs especially well with vegetables, beans, and herbs.
How can you tell when raw whole wheat risoni is cooked?
Taste a piece: cooked raw whole wheat risoni should be tender through the center while retaining a slight bite. Its darker whole-grain color makes visual checks less reliable, so begin tasting before the package’s stated cooking time ends.
Raw whole wheat risoni Vitamins & Minerals
Vitamins
B3
4.65mg · 29% DV
B1
0.32mg · 27% DV
B6
0.29mg · 17% DV
B5
0.68mg · 14% DV
Minerals
Manganese
2.33mg · 101% DV
Selenium
37µg · 67% DV
Phosphorus
268mg · 38% DV
Copper
0.32mg · 36% DV
Potassium ⭐
248mg · 7% DV
Sodium
4.5mg · 0% DV
Raw whole wheat risoni Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw whole wheat risoni
To burn the 228 calories in 1 serving (medium) (75 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 whole wheat risoni?
Raw whole wheat risoni is a dried Italian pasta made from whole wheat flour and shaped like grains of rice; despite its appearance, it is pasta, not rice. Once cooked, the small pieces turn tender and work well in soups, pasta salads or as a rice-like side. Cook it just until pleasantly firm for salads, or let it soften in a broth-based soup. In Italy it is used in soups and other everyday pasta dishes, while elsewhere it can be served warm with vegetables or chilled with a simple dressing. Its whole-grain character makes it a fibre-rich choice, with 9 g of fibre per 100 g uncooked. Pair it with vegetables and herbs for a satisfying meal, or use a lighter hand with oil in a salad.
How Nutritious Is Raw whole wheat risoni?
Nutrient density
Medium
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 whole wheat risoni 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 whole wheat risoni Contain Allergens?
Contains these allergens:
Which Diets Is Raw whole wheat risoni 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
Raw whole wheat risoni Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.