Spiral pasta

Grain

Item Rating: 79/100

1 serving (100 grams) contains 158 calories, 5.8 grams of protein, 1.1 grams of fat, and 31.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		316
% Daily Value*
Total Fat		2.2 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 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		2.6 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: 19 cal (6.3%)

Protein: 46 cal (14.8%)

Carbs: 248 cal (78.9%)

About Spiral pasta

Spiral pasta, also known as fusilli, is a type of pasta commonly associated with Italian cuisine. Its twisted shape makes it ideal for holding sauces, making it a versatile option in both cold pasta salads and hot dishes. Made traditionally from durum wheat semolina, spiral pasta is a rich source of complex carbohydrates that provide sustained energy. It contains around 5-7 grams of protein per 100 grams (dry), depending on the type, along with small amounts of iron, magnesium, and B vitamins such as niacin and thiamin, particularly from enriched varieties. Whole-grain versions are also available, offering higher fiber content for improved digestion and satiety.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (around 75-80% per 100 grams dry)
• Enriched varieties contain B vitamins such as niacin and thiamin, supporting energy metabolism and brain function
• Whole-grain versions offer dietary fiber (3-7 grams per 100 grams dry), promoting digestive health and blood sugar regulation

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, lacto-ovo vegetarian

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

Selection and Storage

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

Common Questions About Spiral pasta Nutrition

Is spiral pasta high in protein?

Spiral pasta typically contains around 7 grams of protein per cooked cup, depending on the type. While it does provide some protein, it is not considered a high-protein food. For more protein, consider options like lentil or chickpea-based spiral pasta.

Can I eat spiral pasta on a keto diet?

Traditional spiral pasta is high in carbohydrates, with about 35-40 grams of carbs per cooked cup, making it unsuitable for a keto diet. If you're on keto, you might consider low-carb alternatives like spiralized zucchini or shirataki noodles.

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

Spiral pasta provides energy from its carbohydrate content and contains essential nutrients like B vitamins (if enriched). However, it is also relatively low in fiber and can spike blood sugar levels if consumed in large portions, especially for those with diabetes.

What is the recommended serving size for spiral pasta?

The recommended serving size is typically around one cup of cooked spiral pasta, which is approximately 200 calories. Pairing it with protein, vegetables, and healthy fats can help create a balanced meal.

How does spiral pasta compare to whole-grain or alternative pastas?

Whole-grain spiral pasta offers more fiber and micronutrients compared to traditional refined versions, making it a healthier choice for digestion and overall nutrition. Alternative pasta options, like chickpea or lentil varieties, are higher in protein and lower in carbs than traditional spiral pasta.

Data Sources & Scientific References