Fusili

Grain

Item Rating: 80/100

1 serving (85 grams) contains 298 calories, 10.6 grams of protein, 1.3 grams of fat, and 60.6 grams of carbohydrates.

Nutrition Information

1 cup (170g)

Calories		595
% Daily Value*
Total Fat		2.5 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8.5 mg	0%
Total Carbohydrates		121.2 g	44%
	Dietary Fiber	5.4 g	19%
	Sugars	4.6 g
protein		21.2 g	42%
Vitamin D		0 mcg	0%
Calcium		34 mg	2%
Iron		3.1 mg	17%
Potassium		204 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 22 cal (3.8%)

Protein: 84 cal (14.3%)

Carbs: 484 cal (81.9%)

About Fusili

Fusilli is a type of pasta originating from Italy, characterized by its spiral shape which effectively holds sauces. It is commonly made from semolina flour and water, though whole-wheat or gluten-free options are available. A 100g serving of cooked fusilli provides approximately 350 calories, 12.5g of protein, and 71.3g of carbohydrates, making it a high-energy food. It is low in fat (1.5g per serving) and offers a moderate amount of dietary fiber (3.2g per serving). Essential nutrients include small amounts of iron (1.8mg) and calcium (20mg), but fusilli is not a significant source of vitamins C or D. Its nutritional profile makes fusilli a staple carbohydrate in Italian cuisine, ideal as a main dish paired with nutrient-rich vegetables and protein sources.

Health Benefits

• Provides energy for daily activities due to its high carbohydrate content (71.3g per serving).
• Supports muscle maintenance with a moderate protein content of 12.5g per serving.
• Helps in digestion as it contains dietary fiber (3.2g per serving), which supports gut health.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian

Not suitable for: Gluten-free, low-carb, ketogenic

Selection and Storage

Store dry fusilli in a cool, dry place in an airtight container. Once cooked, refrigerate leftovers in a sealed container for up to three days.

Common Questions About Fusili Nutrition

Is fusilli high in protein?

Fusilli contains 12.5 grams of protein per 100 grams, making it a moderate source of protein compared to many other carb-rich foods like white rice. While not considered high-protein, it can contribute to your daily protein intake, especially when paired with protein-rich toppings like chicken or legumes.

Can I eat fusilli on a keto diet?

Fusilli is not suitable for a keto diet as it contains 71.3 grams of carbohydrates per 100 grams. Keto diets typically limit carb intake to 20–50 grams per day, which makes traditional fusilli far too carb-rich for this purpose.

What are the health benefits of fusilli?

Fusilli provides a quick source of energy due to its high carbohydrate content. It also contains 3.2 grams of fiber per 100 grams, which can support digestion and improve gut health. However, it’s relatively low in vitamins and minerals, so it’s recommended to pair it with nutrient-dense foods like vegetables and lean proteins.

What is the recommended serving size for fusilli?

A typical serving size of uncooked fusilli is about 75–100 grams per person, which yields approximately 200–350 calories and 53–71 grams of carbohydrates after cooking. This portion is adequate for most people unless you require specific calorie or carbohydrate adjustments based on your dietary goals.

How does fusilli compare to whole wheat pasta?

Whole wheat pasta generally offers more fiber and micronutrients compared to regular fusilli. For example, while fusilli contains 3.2 grams of fiber per 100 grams, whole wheat pasta often provides 5–7 grams. Whole wheat also has a lower glycemic index, making it a better choice for blood sugar management.

Data Sources & Scientific References