Pasta is a very simple idea for a quick lunch or dinner. Most often it is prepared with spinach, chicken, tuna and more. Find out what types of pasta are and whether pasta is he althy. How many calories does pasta have?
Contents:
- Pasta - types and production method
- Pasta - he alth properties. Does pasta make you fat?
- Spaghetti pasta - calories, nutritional values
- Pasta - application
- Whole grain pasta - calories, nutritional values
- How to cook pasta?
- Gluten-free corn pasta - calories, nutritional values
- Wheat pasta - calories, nutritional values
Pastais one of the most consumed grain products in the world. There are many types and shapes. Most often, pasta is eaten in Italy, where many original types of pasta and sauces typical of specific regions come from.
There are many theories about the origin of pasta. One of them says that it was first prepared in Central Asia in the Neolithic period, and in the 12th century it reached Italy thanks to Marco Polo.
Others claim that pasta was made in northern Italy as early as antiquity, pioneered by the Etruscans who obtained pasta by grinding cereal grains and mixing them with water. There are also reports that lasagne pasta was known to the ancient Romans in the 3rd century BC
Pasta - types and production method
The ingredients for making pasta are flour and water. Depending on the type of pasta, various types of flour are used for its production, including: wheat flour, buckwheat flour, corn flour, spelled flour, rice flour, soy flour and macaroni porridge, the so-called semolina. Pasta made from wholemeal flour is also popular.
Sometimes eggs are also added, which make the pasta harder and more intense yellow in color. The characteristic color of the pasta can be obtained by adding herbs, spinach, nettle, sun-dried tomatoes, carrots or sepia (the color of cuttlefish).
In the first stage of production, you get a dough by kneading flour and water, and possibly adding eggs. Thereafter, the dough is allowed to pass through formationit through razors with different holes. The next step is cutting the pasta, cooking the raw or drying the dough in warm air for about 8 hours, and finally packing.
Pasta is divided according to the shape and diameter (small, long, sheets, stuffing), place of production (industrial, handicraft, home) and the addition of eggs (egg and egg-free).
Pasta - he alth properties. Does pasta make you fat?
Pasta is a product of moderate calorific value, additionally its energy value is increased by the sauces with which it is served. It is also a source of protein, B vitamins and copper, zinc, iron and magnesium, but the content of vitamins and minerals in white pasta is low. Whole grain pastas contain much more. In addition, they are rich in dietary fiber and have a lower glycemic index, so it is worth replacing white pasta with whole grain pasta.
Pasta can be part of the diet of people with diabetes, overweight, obesity and those who are on a diet. However, limit the serving size of pasta and eat it in moderation (up to three portions a week), cook it al dente, and serve with low fat and sugar sauces rich in lean meat, olive oil, seafood, vegetables and legumes.
Whole grain and buckwheat pasta is a good choice for diabetics because they contain more nutrients.
Whole grain pasta is also more recommended for overweight and obese people and those on a slimming diet due to its lower caloric content and higher dietary fiber content. Wheat noodles should not be eaten by people intolerant to gluten and celiac disease. Recommended for these people are buckwheat, soy and rice pastas, which are natural products that do not contain this protein, and gluten-free pastas.
Pasta can add weight if eaten with fatty sauces, in excessive amounts, or as part of a high-calorie diet.
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Spaghetti pasta - calories, nutritional values
| Nutritional value | in 100 g of cooked spaghetti |
| Caloric value | 101.0 kcal |
| Protein | 3.6 g |
| Fat | 0.4 g |
| Saturated fat | 0.10 g |
| Monounsaturated fatty acids | 0.10 g |
| Polyunsaturated fatty acids | 0.20 g |
| Carbohydrates | 19.9 g |
| fiber | 1.0 g |
| Phosphorus | 33.0 mg (4%) |
| Potassium | 54.0 mg (2%) |
| Sodium | 1.6 mg (0.1%) |
| Calcium | 6.9 mg (0.1%) |
| Iron | 1.3 mg (13%) |
| Magnesium | 8.1 mg (2%) |
| Zinc | 0.3 mg (3%) |
| Vitamin C | 0.0 mg (0%) |
| Vitamin B1 | 0.02 mg (2%) |
| Vitamin B2 | 0.01 mg (1%) |
| Niacin | 1.0 mg (6%) |
| Vitamin B6 | 0.03 mg (2%) |
| Vitamin B12 | 0.0 µg (0%) |
| Foliates | 5.0 µg (1%) |
| Vitamin A | 0.0 µg (0%) |
| Vitamin E | 0.0 mg (0%) |
| Vitamin D | 0.0 µg (0%) |
(% of the recommended daily intake for an adult)
Nutritional Value: Fineli-National Institute for He alth and Welfare Database,% Daily Recommended Intake, based on the IŻŻ Nutrition Standards, 2022
Pasta - application
Pasta, due to its great variety, is widely used in the kitchen. Depending on the shape, it is an important addition to many dishes.
Penne, fusilli, spaghetti, farfalle, and rice noodles are most often served with meat, meat-vegetable and vegetable sauces. They go well with minced meat, chicken, tuna, spinach, tomatoes, and also with seafood sauce.
Thin, fusilli, shell-shaped or noodles are a great addition to soups.
In addition, pastas are perfect for casseroles and salads. They can also be stuffed with various fillings and baked (e.g. cannelloni pasta).
Pasta can also be served sweet, e.g. with strawberries, cottage cheese or yoghurt and apples, and as an addition to milk soup.
Whole grain pasta - calories, nutritional values
| Nutritional value | in 100 g of cooked whole grain pasta |
| Caloric value | 149.0 kcal |
| Protein | 5.99 g |
| Fat | 1.71 g |
| Saturated fat | 0.243 g |
| Monounsaturated fatty acids | 0.176 g |
| Fatty acidspolyunsaturated | 0.574 g |
| Carbohydrates | 30.07 g |
| fiber | 3.9 g |
| Phosphorus | 127.0 mg (17%) |
| Potassium | 96.0 mg (3%) |
| Sodium | 4.0 mg (0.4%) |
| Calcium | 13.0 mg (1%) |
| Iron | 1.72 mg (17%) |
| Magnesium | 54.0 mg (14%) |
| Zinc | 1.34 mg (12%) |
| Copper | 0.225 mg (25%) |
| Vitamin C | 0.0 mg (0%) |
| Vitamin B1 | 0.156 mg (12%) |
| Vitamin B2 | 0.099 mg (8%) |
| Niacin | 3,126 mg (20%) |
| Vitamin B6 | 0.093 mg (7%) |
| Vitamin B12 | 0.0 µg (0%) |
| Foliates | 21.0 µg (5%) |
| Vitamin A | 0.0 µg (0%) |
| Vitamin E | 0.0 mg (0%) |
| Vitamin D | 0.0 mg (0%) |
| Vitamin K | 0.0 mg (0%) |
(% of the recommended daily intake for an adult)
Nutritional Value: Database: USDA,% Daily Recommended Intake, based on IŻŻ Nutrition Standards, 2022
How to cook pasta?
The pasta is cooked in boiling, previously s alted water until it is semi-soft - al dente. Pasta cooking time depends on its type, size and shape. The exact number of minutes of cooking pasta can be found on its packaging. Drain the pasta thoroughly after cooking.
Gluten-free corn pasta - calories, nutritional values
| Nutritional value | in 100 g of cooked gluten-free corn pasta |
| Caloric value | 126.0 kcal |
| Protein | 2.63 g |
| Fat | 0.73 g |
| Saturated fat | 0.102 g |
| Monounsaturated fatty acids | 0.191 g |
| Polyunsaturated fatty acids | 0.325 g |
| Carbohydrates | 27.91 g |
| fiber | 27.91 g |
| Phosphorus | 76.0 mg (1%) |
| Potassium | 31.0 mg (1%) |
| Sodium | 0.0 mg (0%) |
| Calcium | 1.0 mg (0.1%) |
| Iron | 0.25 mg (3%) |
| Magnesium | 36.0 mg (9%) |
| Zinc | 0.63 mg (6%) |
| Copper | 0.064 mg (7%) |
| Vitamin C | 0.0 mg (0%) |
| Vitamin B1 | 0.053 mg (4%) |
| Vitamin B2 | 0.023 mg (2%) |
| Niacin | 0.556 mg (3%) |
| Vitamin B6 | 0.058 mg (4%) |
| Vitamin B12 | 0.0 µg (0%) |
| Vitamin C | 0.0 mg (0%) |
| Vitamin B1 | 0.053 mg (4%) |
| Vitamin B2 | 0.023 mg (2%) |
| Niacin | 0.556 mg (3%) |
| Vitamin B6 | 0.058 mg (4%) |
| Vitamin B12 | 0.0 µg (0%) |
| Foliates | 6.0 µg (2%) |
| Vitamin A | 3.0 µg (0%) |
| Vitamin E | 0.0 mg (0%) |
| Vitamin D | 0.0 mg (0%) |
| Vitamin K | 0.0 mg (0%) |
(% of the recommended daily intake for an adult)
Nutritional Value: Database: USDA,% Daily Recommended Intake, based on IŻŻ Nutrition Standards, 2022
Interesting facts- Italian pastas are mostly egg-free, while pastas in Europe and the USA are mainly produced with the addition of eggs.
- The number of eggs added per kilogram of flour determines their name, e.g. the addition of 2 eggs per 1 kg of flour is two-egg noodles.
- Among the original Italian pastas, the most popular are: spaghetti, tagliatelle, penne, fusilli, cannelloni, ravioli.
- The original Italian pasta sauces come from specific regions of Italy, e.g. the cradle of pesto is Genoa, Bologna's Bolognese sauce is characterized by a small addition of tomato concentrate, while central Italy is famous for its amatriciana, arrabbiata and carbonara.
- The ingredients for the preparation of rice noodles are ground rice and water.
- Pasta has its day which is celebrated on October 25.
Wheat pasta - calories, nutritional values
| Nutritional value | in 100 g of cooked wheat pasta |
| Caloric value | 158.0 kcal |
| Protein | 5.8 g |
| Fat | 0.93 g |
| Saturated fat | 0.176 g |
| Monounsaturated fatty acids | 0.131 g |
| Polyunsaturated fatty acids | 0.326 g |
| Carbohydrates | 30.86 g |
| fiber | 1.8 g |
| Phosphorus | 58.0 mg (8%) |
| Potassium | 44.0 mg (1%) |
| Sodium | 1.0 mg (0.1%) |
| Calcium | 7.0 mg (0.5%) |
| Iron | 0.5 mg (5%) |
| Magnesium | 18.0 mg (5%) |
| Zinc | 0.51 mg (5%) |
| Copper | 0.1 mg (11%) |
| Vitamin C | 0.0 mg (0%) |
| Vitamin B1 | 0.02 mg (2%) |
| Vitamin B2 | 0.02 mg (2%) |
| Niacin | 0.4 mg (3%) |
| Vitamin B6 | 0.049 mg (4%) |
| Vitamin B12 | 0.0 µg (0%) |
| Foliates | 7.0 µg (2%) |
| Vitamin A | 0.0 µg (0%) |
| Vitamin E | 0.0 mg (0%) |
| Vitamin D | 0.0 µg (0%) |
| Vitamin K | 0.0 µg (0%) |
(% of the recommended daily intake for an adult)
Nutritional Value: Database: USDA,% Daily Recommended Amount based on IŻŻ Nutrition Standards, 2022
About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.Read more articles by this author