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White pasta, raw Calories
Refined wheat pasta; energy-dense dry staple with moderate protein and low-to-moderate fiber.
CALORIES
GI
POTASSIUM
FIBER
White pasta, raw Nutrition Facts
Selected: 100 g
371
KCAL / 100G
Carbs
75g
· 82%
Protein
13g
· 14%
Fat
1.5g
· 4%
Fiber
3.2g
White pasta, raw Vitamins & Minerals
Vitamins
B3
3.6mg · 23% DV
B1
0.2mg · 17% DV
B5
0.4mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Selenium
63µg · 115% DV
Manganese
1mg · 43% DV
Phosphorus
189mg · 27% DV
Magnesium
53mg · 13% DV
White pasta, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White pasta, raw Contain Allergens?
Contains these allergens:
Which Diets Is White 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
White pasta, raw Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to White pasta, raw
White pasta, raw — Frequently Asked Questions
Does boiling white pasta reduce its protein content?
Boiling does not meaningfully reduce the protein in pasta. Cooked pasta contains more water, so protein per 100 grams appears lower than in dry pasta because it is diluted by absorbed water.
Why is al dente pasta often recommended?
Al dente pasta retains a firmer structure and may be digested more gradually than very soft, overcooked pasta. Overcooking breaks down the structure further and can make it easier to digest quickly.
Is whole-wheat pasta more filling than white pasta?
Whole-wheat pasta is usually more filling because it generally contains more fibre and has a stronger benefit for regular bowel habits. White pasta can still be part of a satisfying meal when paired with protein and vegetables.
Is it healthy to cool and reheat pasta?
Cooked pasta can be safely cooled, refrigerated, and reheated thoroughly when handled properly. Cooling may increase some resistant starch, but pasta should not be left at room temperature for extended periods.
Is white pasta better before or after a workout?
Pasta can work before training as a source of carbohydrate for energy, especially when eaten in a moderate, easy-to-digest meal. After training, pairing it with protein such as eggs, yogurt, chicken, beans, or tofu supports recovery.
What should I eat with white pasta to make a balanced meal?
Add vegetables, legumes or a lean protein, and a tomato- or olive-oil-based sauce for a more balanced plate. Heavy cream, butter, and large amounts of cheese can make the meal much richer and higher in saturated fat.
Can you eat dry white pasta raw?
Dry pasta is not usually poisonous, but it is very hard, may damage teeth, and can be uncomfortable to digest. Cooking it according to the package instructions gives it a safer, more palatable texture.
How should opened dry pasta be stored?
Keep opened dry pasta in an airtight container in a cool, dry cupboard away from sunlight. Discard it if it has absorbed moisture, developed an unusual smell or colour, or shows signs of insects or mould.
Can cooked white pasta be frozen?
Yes, cooked pasta can be frozen, although it may become softer after thawing. For the best texture, cook it slightly al dente, freeze it in small portions, and keep the sauce separate when possible.
Is white pasta safe for people with gluten sensitivity?
Standard white pasta made from wheat contains gluten and is not suitable for people with coeliac disease or a wheat allergy. Anyone with ongoing symptoms related to gluten should seek advice from a qualified healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.