87
Grain
Pasta
87/ 100
Variants (5)
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
🔥 Calories
144/ 2000 kcal day
🥩Protein5.7 g11% DV
🍞Carbs27.4 g10% DV
🥑Fat1.1 g1% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Thiamin0.35 mg29% DV
- Folate88.0 mcg22% DV
- Riboflavin0.22 mg17% DV
- Vitamin B60.27 mg16% DV
- Niacin1.7 mg10% DV
- Vitamin B120.15 mcg6% DV
- Vitamin A7.0 iu<1% DV
Minerals
- Copper0.11 mg13% DV
- Manganese0.27 mg12% DV
- Iron1.7 mg9% DV
- Phosphorus81.5 mg7% DV
- Zinc0.61 mg6% DV
- Magnesium23.0 mg5% DV
- Potassium89.5 mg2% DV
- Calcium7.5 mg<1% DV
- Sodium13.0 mg<1% DV
Other
- Cholesterol36.5 mg
- Polyunsaturated Fat0.47 g
- Saturated Fat0.16 g
- Monounsaturated Fat0.14 g
Source: USDA FDC · 169727
Score · 87/100
Nutrient Density30.4 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality9.4 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives9.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Thiamin59% DV
- Folate44% DV
- Riboflavin34% DV
- Vitamin B632% DV
- Magnesium28% DV
