Calories In Pasta: What is the calorie content in 100g?

Calories In Pasta: The pasta is one of the main foods of the Mediterranean diet, the primary source of energy coming from the carbohydrates present inside and recognized throughout the world as a quality dish. There are different types of pasta on the market, and the main ones are dried pasta and fresh pasta. 

Dry pasta is made up of durum wheat semolina and water. In contrast, fresh pasta, often homemade, is made with soft wheat semolina and, in addition to having a good percentage of water, is sometimes also characterized by the addition of egg, which makes the mixture tastier Being a great source of energy for the body, let’s see the generic calorie requirement of pasta per 100g of content.

Kilocalories For A 100g Plate Of Pasta

How many calories does a plate of raw pasta have? Let’s see in detail the typical composition of dried durum wheat pasta, starting from the calories. A 100g plate of traditional plain white pasta, made from durum wheat has around 341 kilocalories. The remaining nutritional values ​​concern: 

1. 11 g of water
2. 13.5 g of protein
3. 1.2 g of lipids
4. 73 g of carbohydrates

Generally, the standard recommended portion of pasta would be around 80g, which can be consumed regularly without risks to the body. It must be remembered that pasta calories are usually calculated when it is in raw form, and the recommended standard portions refer to the weight of the food in its natural form. Once cooked, thanks to the presence of water, the importance of the pasta will be more than double the corresponding raw portion (conversion factor of 2.5), but the calorie intake will remain unchanged. The nutritional values ​​of durum wheat pasta, after cooking, per 100g of cooked food are 175 kilocalories and:

1. 54.3 g of water
2. 6.9 g of protein
3. 0.6 g of lipids
4. 37.3 g of carbohydrates

The calories present in fresh soft wheat pasta are different. In fact, for  100g of cooked, plain product, there are approximately 124 kilocalories and, therefore, less than cooked dry pasta. The other values ​​amount to:

1. 69 g of water
2. 4 g of protein
3. 1 g of lipids
4. 25 g of carbohydrates.

Consuming fresh pasta reduces the calorie intake compared to dry pasta, albeit for a relatively modest amount of calories. However, the factor that most influences the energy intake in the consumption of these foods is, above all, the seasoning used in the dish and the portion consumed daily. 

How Calories Change From Classic To Whole meal?

The kilocalories may vary depending on the type of pasta used. In addition to durum and soft wheat pasta, there is also pasta made with whole meal flour, known as ‘dark pasta,’ to differentiate it from the classic dry or fresh ‘white pasta.’ It differs from traditional processing as it does not undergo the refining process of the wheat grains of classic pasta. 

In fact, the grains are used raw and without the bran removed to give a more genuine and natural flavor to the processing of the product. And, above all, to avoid the loss of those natural fibers that are beneficial for health. In this case, the nutritional values ​​referring to 100g of raw product are:

1. 330 kilocalories
2. 11 g of water
3. 13.3 g of protein
4. 2.2 g of lipids
5. 65 g of carbohydrates
6. 7.1 g of fiber

Multiple Vitamins And Mineral Salts

As can be seen from the values, wholemeal pasta, unlike traditional pasta, is rich in fiber, which gives a natural sense of satiety and helps control blood sugar levels. It is, therefore, particularly suitable for athletes and people who want to follow a slimming diet. The quantity of proteins present in wholemeal pasta contributes to achieving the daily protein requirement, and its notable fiber content makes it an excellent ally for those who want to stay fit without eliminating carbohydrates from their daily diet. In fact, the carbohydrates present in wholemeal pasta are slow-release, providing constant energy to the body and limiting the classic glycemic peaks of traditional pasta thanks to the modulation of their absorption by the fibers.

50g Of Pasta: Here Are The Calories

A 50g plate of traditional pasta can contain an average of 170 calories, which vary minimally depending on the type of pasta you want to use. 

How To Cook Pasta: The Various Types

Let’s see how the pasta is cooked, depending on the types described. Starting from traditional durum wheat pasta, countless different cooking and seasonings can be made based on the shapes of pasta.  The most loved and well-known  classic pastas are:

1. The pens or quills
2. Spaghetti
3. The butterflies
4. Rigatoni
5. The macaroni
6. The fusilli

Here are some of the most famous condiments that can be used to cook these types of pasta:

1. Spaghetti with oil and parmesan
2. Pennette all’arrabbiata (‘nduja) or tomato
3. Spaghetti with garlic, oil, and hot peppers
4. Rigatoni alla carbonara (guanciale, eggs, pepper and pecorino romano)
5. Spaghetti cheese and pepper
6. Rigatoni alla gricia (guanciale, pecorino romano, pepper)
7. Spaghetti all amatriciana (tomato, bacon, pecorino romano, chili pepper)
8. Pasta all’ortolana (with any type of cooked vegetable, preferable in everyday life)

The most famous fresh and home-made pastas are:

1. Tagliatelle;
2. Fettuccine;
3. The pappardelle;
4. The tagliolini;
5. The cappelletti;
6. Orecchiette;
7. The trophies.

Here are some of the best-known condiments for consuming fresh pasta:

1. Tagliatelle, pappardelle and fettuccine with wild boar or venison ragout;
2. Trofie with Genoese pesto;
3. Cappelletti in broth or filled with ham;
4. Orecchiette with turnip tops.

There are also many other types of pasta obtained from the processing of different cereals and pseudo cereals, characterized by specific nutritional characteristics: 

1. Kamut pasta  (rich in antioxidants and B vitamins, very digestible)
2. Rice pasta  (gluten-free, detoxifying, and deflating as it is low in fermentable components)
3. Buckwheat pasta  (protein, gluten-free and rich in antioxidants)
4. Corn pasta  (a good quantity of fiber for intestinal system regularity, lower glycemic index than wheat pasta, pasta par excellence for celiacs as it is gluten-free)
5. Spelled pasta  (low in fat and with a low glycemic index, a good quantity of fiber, often organic)
6. Lentil pasta (low carbohydrates and many fibers and proteins, rich in iron, ideal for vegans and vegetarians to ensure an adequate protein intake)

Each type of pasta derived from cereal or pseudo cereal listed above has particular characteristics and also provides an excellent quantity of fiber, a central element to keep in mind if you want to embark on a carbohydrate-based diet. They also represent valid alternatives if you suffer from food intolerances or allergies, as well as specific pathologies such as celiac disease. 

Therefore, these pastas differ from normal ones due to the large quantity of fibers present. Furthermore, they have a more defined and intense flavor than the traditional type. There are no specific and recommended condiments to use with whole meal pasta; instead, they differ depending on everyone’s tastes.  Please remember that it is always a good idea to consult a specialist about the risks and benefits of this food based on your situation and the diet you want or are undertaking at the moment.

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