Gemelli

Grain

Item Rating: 79/100

1 serving (100 grams) contains 157 calories, 5.8 grams of protein, 1.1 grams of fat, and 31.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		314
% Daily Value*
Total Fat		2.2 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		62 g	22%
	Dietary Fiber	3.6 g	12%
	Sugars	2.2 g
protein		11.6 g	23%
Vitamin D		0 mcg	0%
Calcium		14 mg	1%
Iron		2.4 mg	13%
Potassium		88 mg	1%

* 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: 19 cal (6.3%)

Protein: 46 cal (14.8%)

Carbs: 248 cal (78.9%)

About Gemelli

Gemelli, a type of pasta originating from Italy, is characterized by its twisted, spiral-like shape designed to hold sauces effectively. Its name means 'twins' in Italian due to the intertwined shape. As a staple in Mediterranean cuisine, gemelli is made from durum wheat semolina, contributing to its dense texture. Nutritionally, a 1-cup serving (approximately 157 calories) provides 5.8g of protein, 31g of carbohydrates, 1.8g of fiber, and minimal fat (1.1g). It also contains small amounts of calcium (7mg) and iron (1.2mg), though it's not a significant source of vitamins C or D. Like other pasta types, its nutritional value depends on ingredients and pairing choices, such as with vegetables, lean proteins, or healthy fats.

Health Benefits

• Provides sustained energy due to its complex carbohydrate content (31g per cup).
• Supports muscle health and repair with 5.8g of protein per serving.
• Contains dietary fiber (1.8g per serving) to aid digestion and promote gut health.

Dietary Considerations

Allergens: Contains wheat (gluten)

Suitable for: Vegetarian, lacto-ovo vegetarians

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

Selection and Storage

Store uncooked gemelli in a cool, dry place in an airtight container. Cooked gemelli should be refrigerated in a sealed container and consumed within 3-5 days.

Common Questions About Gemelli Nutrition

Is Gemelli pasta high in protein?

Gemelli pasta contains 5.8 grams of protein per 2-ounce (56g) serving. While it offers some protein, it is not considered a high-protein food. For a protein boost, consider pairing it with protein-rich ingredients like lentils or chicken.

Can I eat Gemelli pasta on a keto or low-carb diet?

Gemelli pasta is not suitable for keto or low-carb diets as it contains 31 grams of carbohydrates per 2-ounce (56g) serving. People following these diets may want to choose alternatives like zucchini noodles or konjac root pasta.

What are the health benefits or concerns of eating Gemelli pasta?

Gemelli pasta provides a source of carbohydrates for energy and contains a small amount of fiber (1.8g per serving). However, it may not be ideal for those managing blood sugar levels due to its relatively high carb content. Selecting whole-grain versions can improve its nutritional profile by adding more fiber.

What is the recommended serving size for Gemelli pasta?

A standard serving size of Gemelli pasta is 2 ounces (56g) of dry pasta, which provides approximately 157 calories. This serving typically yields about 1 cup of cooked pasta. Adjust portions based on your dietary needs and activity levels.

How does Gemelli pasta compare to other types of pasta in nutrition and preparation?

Gemelli pasta has a similar nutritional profile to most traditional white pasta, with 157 calories and 31g of carbs per serving. Its twisted shape holds sauces well, making it ideal for creamy or chunky sauces compared to smoother shapes like spaghetti. Choosing whole-grain options can increase fiber content for enhanced health benefits.

Data Sources & Scientific References