Nutritional Information: Pasta

Pasta is a good source of energy and protein, in addition to being practically fat-free. It is rich in carbohydrates, mainly in the form of starch that is easily digested. Because its starch is absorbed slowly by the body, pasta provides a long-lasting feeling of satiety, which is why it’s recommended for athletes needing long-term muscle fuel, particularly for endurance competitions. Whole wheat pasta provides thiamine, niacin, pantothenic acid, magnesium, phosphorus, iron, zinc, and copper. Cooked egg noodles contain magnesium, zinc, phosphorus, niacin, and vitamin B12.

The nutritional value of pasta varies slightly depending not only on the pasta’s ingredients but also on how long the pasta is cooked. For example, pasta that’s been cooked for more than 15 minutes or so loses slightly more of its water-soluble B vitamins than pasta cooked for a shorter period of time.

Pasta has the reputation of being an energy-giving but very fattening, calorie-rich food. In fact, it’s not the pasta itself that’s the major source of calories (unless, of course, it is eaten in large quantities), but rather what is often added to it—butter, cream, and cheese are the main culprits. Eaten in moderation and with light and nonfattening sauces, pasta can fit perfectly well into a healthy diet.