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Small shell pasta Calories
Source of energy and complex carbohydrates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 ounce (medium) of Small shell pasta (56 g) has 208 calories. That works out to 371 calories per 100 g. It contains 42 g of carbs, 7.3 g of protein, 0.8 g of fat and 1.8 g of fiber. Its 35.4 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Small shell pasta Nutrition Facts
Selected: 2 ounce (medium) · 56 g
208
KCAL / 56G
Carbs
42g
· 15% DV
Protein
7.3g
· 15% DV
Fat
0.8g
· 1% DV
Fiber
1.8g
· 6% 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%
Small shell pasta nutrition facts table · 2 ounce (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.36 mg | 0% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 1.8 g | 6% |
| Protein | 7.3 g | 15% |
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 2 oz of Small shell pasta?
| Serving | Amount | Calories |
|---|---|---|
| 2 ounce (medium) | 56 g | 208 kcal |
| 1 ounce (small) | 28 g | 104 kcal |
| ½ cup (medium) | 56 g | 208 kcal |
| 1 serving (medium) | 56 g | 208 kcal |
| 100 g | 100 g | 371 kcal |
| 1 cup (large) | 112 g | 416 kcal |
| 4 ounce (large) | 112 g | 416 kcal |
| 1 cup (whole) | 140 g | 519 kcal |
| 2 cup (double) | 280 g | 1039 kcal |
Calculated from 371 calories per 100 g.
Frequently Asked Questions About Small shell pasta
How do you cook small shell pasta?
Cook small shell pasta in plenty of boiling, salted water, stirring occasionally, and follow the package timing. Drain it as soon as it is tender but still holds its shape, then mix it with sauce promptly to keep the shells from sticking together.
Is small shell pasta the same as macaroni?
No, small shell pasta is shaped like tiny hollow shells, while macaroni is usually a short tube. Both can be used in similar dishes, but the shell shape catches sauce and small ingredients inside its curves.
What sauce goes best with small shell pasta?
Small shell pasta works well with tomato, cheese, meat, and creamy sauces. Its hollow shape catches thicker sauces, so stir the drained pasta into the sauce while it is still warm for an even coating.
Can you use small shell pasta in soup?
Yes, small shell pasta is a good fit for soups because its small shape is easy to eat by the spoonful. Add it near the end of cooking, or cook it separately and add it to bowls to keep it from becoming too soft.
Can small shell pasta be used for mac and cheese?
Yes, small shell pasta works well in mac and cheese. The shells hold cheese sauce in their hollows, making each bite saucy; cook the pasta until just tender before mixing or baking it so it does not turn mushy.
Is small shell pasta good for pasta salad?
Yes, small shell pasta works well in pasta salad because its shape holds dressing and small pieces of vegetables. Cook it until just tender, rinse it briefly with cold water, and drain it thoroughly before adding the dressing.
How do you stop small shell pasta from sticking?
Use plenty of boiling water, stir the small shell pasta early in cooking, and drain it as soon as it is done. If serving it hot, toss it straight away with sauce; for a cold salad, rinse and drain it well.
How can you tell when small shell pasta is done?
Small shell pasta is done when it is tender through the center but still holds its shape. Taste a piece near the end of the package’s suggested cooking time; the shells should not feel hard or fall apart.
How long does cooked small shell pasta last in the fridge?
Cooked small shell pasta keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and add a little water or sauce when reheating if it seems dry.
Can you freeze cooked small shell pasta?
Yes, cooked small shell pasta can be frozen, although it may be softer after thawing. Cool it, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating thoroughly with a little sauce or water.
Small shell pasta Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
Folate
128.8µg · 32% DV
B3
4.26mg · 27% DV
B2
0.24mg · 18% DV
Minerals
Selenium
35µg · 64% DV
Manganese
0.5mg · 22% DV
Copper
0.16mg · 18% DV
Phosphorus
106mg · 15% DV
Potassium ⭐
125mg · 4% DV
Sodium
3.36mg · 0% DV
Small shell pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small shell pasta
To burn the 208 calories in 2 ounce (medium) (56 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 Small shell pasta?
Small shell pasta is a wheat pasta shaped into little curved shells, with hollows that catch sauce. It is commonly cooked in salted water and served with tomato or cheese sauces, added to soups, or cooled for pasta salads. Its small shape makes it easy to combine with chopped vegetables, while the cooked shells are tender with a slight bite.
It is mainly a source of energy from carbohydrates, with 75 g of carbohydrates per 100 g. For a more filling, balanced meal, pair it with vegetables and beans or lentils; a tomato-based sauce keeps the dish lighter than a rich, creamy one.
How Nutritious Is Small shell pasta?
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 Small shell pasta 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 Small shell pasta Contain Allergens?
Contains these allergens:
Which Diets Is Small shell pasta 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
Small shell pasta Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.