Spiral noodles

Grain

Item Rating: 79/100

1 serving (100 grams) contains 158 calories, 5.8 grams of protein, 0.9 grams of fat, and 30.9 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		316
% Daily Value*
Total Fat		1.9 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		61.7 g	22%
	Dietary Fiber	3.6 g	12%
	Sugars	2.2 g
protein		11.6 g	23%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		2.6 mg	14%
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: 17 cal (5.5%)

Protein: 46 cal (15.0%)

Carbs: 246 cal (79.5%)

About Spiral noodles

Spiral noodles, also known as rotini, are a type of pasta originating from Italy where pasta is a dietary staple. They are commonly crafted from durum wheat, though variations made from lentils, rice, and quinoa exist for diverse dietary needs. Traditional spiral noodles are primarily a source of carbohydrates, providing energy, and contain approximately 39 grams of carbs and 7 grams of protein per cooked cup (140 grams). They offer minimal fat content and are fortified with iron and B vitamins like niacin and folate in many cases, making them a versatile and nutritional food base in cuisines worldwide. Spiral noodles are often paired with sauces, vegetables, and proteins, making them integral to balanced meals.

Health Benefits

• Rich in complex carbohydrates, providing sustained energy essential for physical activity.
• Fortified with iron, contributing to improved oxygen transport and preventing iron-deficiency anemia.
• Contains B vitamins such as folate and niacin, supporting cell function and energy metabolism.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets, low-carb diets, grain-free diets

Selection and Storage

Store uncooked spiral noodles in a cool, dry place in an airtight container. Once cooked, refrigerate in a sealed container and consume within 3-5 days.

Common Questions About Spiral noodles Nutrition

Are spiral noodles high in protein?

Spiral noodles made from wheat typically contain around 6-8 grams of protein per 1 cup cooked serving (approximately 140-150 grams). While they provide moderate protein, they're not considered a high-protein food compared to options like legumes or meat substitutes.

Can I eat spiral noodles on a keto diet?

Traditional spiral noodles made from wheat are high in carbohydrates, with approximately 35-40 grams of carbs per cooked cup, making them unsuitable for a strict ketogenic diet. However, spiral noodles made from low-carb vegetables like zucchini can be a keto-friendly alternative.

Are spiral noodles healthy to eat regularly?

Spiral noodles can be part of a healthy diet if eaten in moderation. They are a good source of energy and contain some essential nutrients like iron and B vitamins from wheat. However, they are relatively high in carbohydrates and low in fiber, so pairing them with veggies and protein can enhance their nutritional profile.

What is the recommended serving size for spiral noodles?

The recommended serving size for spiral noodles is about 1 cup (140-150 grams) of cooked noodles. This portion provides around 200 calories and is suitable when paired with sauces, vegetables, and protein for a balanced meal.

How do spiral noodles compare to other types of pasta?

Spiral noodles have similar nutritional profiles to other wheat-based pasta like penne or spaghetti, with comparable calories and carbs per serving. They are chosen for their unique shape, which holds thicker sauces well. Alternatives like whole wheat or legume-based spiral noodles offer more fiber and protein than traditional options.

Data Sources & Scientific References