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Whole Grain Fusilli, Cooked

Whole Grain Fusilli, Cooked

EverydayCooked

Whole grain fusilli is a spiral-shaped pasta made from unrefined wheat flour that retains the nutrient-rich bran and germ layers. This cooked version provides significantly more fiber and micronutrients than regular pasta, with a firm, chewy texture that effectively holds chunky sauces or vegetable-based dressings. Its complex carbohydrates release energy gradually, making it a staple in balanced meals for sustained satiety and blood sugar management.

Macro Impact

A 1 cup serving contains 220 calories, 8g protein, 44g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 220 calories?
Walking3.5 mph, moderate pace
51 min
YogaModerate effort, gentle pace
37 min
SwimmingModerate effort, freestyle
28 min
Biking12-14 mph, moderate effort
23 min
StairsStair climbing, moderate pace
26 min
Running5 mph (12 min/mile)
19 min

Nutrition Facts

Serving size1 cup (140 g)
Amount per serving
Calories220
% Daily Value*
Total Fat2g
3%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium7mg
0%
Total Carbohydrate44g
16%
Dietary Fiber6g
23%
Total Sugars1g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron2mg
13%
Potassium104mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
44 / 275 g
16%
Fiber
6 / 28 g
23%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
4%
Omega 9
0 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
22%
Leucine
1 / 3 g
20%
Lysine
0 / 2 g
13%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
25%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
20%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
41 / 400 mcg
10%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
30%
Iron
2 / 13 mg
17%
Magnesium
60 / 370 mg
16%
Manganese
1 / 2 mg
69%
Phosphorous
146 / 700 mg
21%
Potassium
104 / 3k mg
3%
Selenium
45 / 55 mcg
82%
Sodium
7 / 2.3k mg
0%
Zinc
2 / 10 mg
16%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
86 g
Caffeine
0 mg
Choline
18 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked. USDA Standard Reference, Legacy. Food ID 168916.
  2. 2.Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 172024.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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