17 Fit Food calories Grains, legumes and flour
Pasta calories and nutrition facts
Per 100 g: 158 kcal — 5.8 g protein, 0.9 g fat and 31 g carbs.
A typical serving is 80 g of dry pasta, which more than doubles in weight in the pot, so check whether you’re logging it dry or cooked. Wholewheat pasta brings noticeably more fibre, and red lentil pasta has about twice the protein of ordinary durum wheat. The sauce is where totals really diverge – log it as a separate entry.
- Source of protein
- Low fat
- Salt-free
- High in selenium
- Protein 15%
- Fat 5%
- Carbs 80%
In everyday portions
- Typical serving · 200 g 316 kcal
- 100 kcal is 65 g this much of it gives 100 kcal
- 20 g of protein is 345 g this much to eat for 20 g of protein
- Energy density Medium 1.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 158 | 5.8 | 0.9 | 31 |
| Dry | 350 | 12 | 1.5 | 71 |
| Wholewheat, dry | 352 | 13.9 | 2.9 | 64.2 |
| Wholewheat, cooked | 149 | 6 | 1.7 | 26.2 |
| Gluten-free, cooked | 163 | 3.1 | 1.1 | 34.4 |
| Red lentil, cooked | 168 | 11.7 | 0.8 | 25.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 158 kcal 8%
- Protein 5.8 g 12%
- Fat 0.9 g 1%
- Carbs including fibre 31 g 12%
- Fibre 1.8 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 15%
- Fat 5%
- Carbs 80%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.06 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.02 mg 2%
- Vitamin B2 (riboflavin) 0.02 mg 1%
- Vitamin B3 (niacin) 0.4 mg 2%
- Vitamin B5 (pantothenic acid) 0.112 mg 2%
- Vitamin B6 0.049 mg 4%
- Folate (B9) 7 µg 4%
- Vitamin B12 0 µg 0%
- Choline 6.4 mg
Minerals
- Potassium 44 mg 2%
- Calcium 7 mg <1%
- Phosphorus 58 mg 8%
- Magnesium 18 mg 5%
- Iron 0.5 mg 4%
- Zinc 0.51 mg 5%
- Copper 0.1 mg 10%
- Manganese 0.322 mg 16%
- Selenium 26.4 µg 48%
- Iodine 10 µg 7%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Low fat
- Salt-free
- High in selenium
- Source of manganese
Dry
Energy and macros
- Energy 350 kcal 18%
- Protein 12 g 24%
- Fat 1.5 g 2%
- Carbs including fibre 71 g 27%
- Fibre 3.2 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 4%
- Carbs 82%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg <1%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.09 mg 8%
- Vitamin B2 (riboflavin) 0.06 mg 4%
- Vitamin B3 (niacin) 1.7 mg 11%
- Vitamin B5 (pantothenic acid) 0.431 mg 7%
- Vitamin B6 0.142 mg 10%
- Folate (B9) 18 µg 9%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 223 mg 11%
- Calcium 21 mg 3%
- Phosphorus 189 mg 27%
- Magnesium 53 mg 14%
- Iron 1.3 mg 9%
- Zinc 1.4 mg 14%
- Copper 0.289 mg 29%
- Manganese 0.917 mg 46%
- Selenium 63.2 µg 115%
- Iodine 0.6 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Very low salt
- High in selenium
- High in manganese
- Source of copper
- Source of phosphorus
Wholewheat, dry
Energy and macros
- Energy 352 kcal 18%
- Protein 13.9 g 28%
- Fat 2.9 g 4%
- Carbs available, without fibre 64.2 g 25%
- Fibre 9.2 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 16%
- Fat 8%
- Carbs 76%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0 µg 0%
- Vitamin E 0.46 mg 4%
- Vitamin K 1.4 µg 2%
- Vitamin C no data
- Vitamin B1 (thiamin) 0.407 mg 37%
- Vitamin B2 (riboflavin) 0.218 mg 16%
- Vitamin B3 (niacin) 8.7 mg 54%
- Vitamin B5 (pantothenic acid) 0.87 mg 14%
- Vitamin B6 0.283 mg 20%
- Folate (B9) 69 µg 34%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 434 mg 22%
- Calcium 29 mg 4%
- Phosphorus 343 mg 49%
- Magnesium 128 mg 34%
- Iron 3.6 mg 26%
- Zinc 3 mg 30%
- Copper 0.497 mg 50%
- Manganese 3 mg 149%
- Selenium 77.6 µg 141%
- Iodine no data
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- Very low salt
- High in manganese
- High in selenium
- High in vitamin B3
- High in copper
- High in phosphorus
- High in vitamin B1
- High in folate
- High in magnesium
- Source of zinc
- Source of iron
- Source of potassium
- Source of vitamin B6
- Source of vitamin B2
Wholewheat, cooked
Energy and macros
- Energy 149 kcal 7%
- Protein 6 g 12%
- Fat 1.7 g 2%
- Carbs available, without fibre 26.2 g 10%
- Fibre 3.9 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 17%
- Fat 11%
- Carbs 73%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.23 mg 2%
- Vitamin K 0.6 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.156 mg 14%
- Vitamin B2 (riboflavin) 0.099 mg 7%
- Vitamin B3 (niacin) 3.1 mg 20%
- Vitamin B5 (pantothenic acid) 0.268 mg 4%
- Vitamin B6 0.093 mg 7%
- Folate (B9) 21 µg 10%
- Vitamin B12 0 µg 0%
- Choline 6.5 mg
Minerals
- Potassium 96 mg 5%
- Calcium 13 mg 2%
- Phosphorus 127 mg 18%
- Magnesium 54 mg 14%
- Iron 1.7 mg 12%
- Zinc 1.3 mg 13%
- Copper 0.225 mg 22%
- Manganese 1.3 mg 66%
- Selenium 36.3 µg 66%
- Iodine no data
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- High in manganese
- High in selenium
- Source of copper
- Source of vitamin B3
- Source of phosphorus
Gluten-free, cooked
Energy and macros
- Energy 163 kcal 8%
- Protein 3.1 g 6%
- Fat 1.1 g 2%
- Carbs available, without fibre 34.4 g 13%
- Fibre 1 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 8%
- Fat 6%
- Carbs 86%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 0.04 mg <1%
- Vitamin K 0.4 µg <1%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.04 mg 4%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.15 mg <1%
- Vitamin B5 (pantothenic acid) 0.17 mg 3%
- Vitamin B6 0.019 mg 1%
- Folate (B9) 12.7 µg 6%
- Vitamin B12 0.09 µg 4%
- Choline no data
Minerals
- Potassium 32 mg 2%
- Calcium 9.6 mg 1%
- Phosphorus 62 mg 9%
- Magnesium 23 mg 6%
- Iron 0.48 mg 3%
- Zinc 0.46 mg 5%
- Copper 0.07 mg 7%
- Manganese 0.34 mg 17%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 5.9 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- Very low salt
- Source of selenium
- Source of manganese
Red lentil, cooked
Energy and macros
- Energy 168 kcal 8%
- Protein 11.7 g 23%
- Fat 0.8 g 1%
- Carbs available, without fibre 25.1 g 10%
- Fibre 4.9 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 28%
- Fat 4%
- Carbs 60%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 0.04 mg <1%
- Vitamin K 2.1 µg 3%
- Vitamin C no data
- Vitamin B1 (thiamin) 0.12 mg 11%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.21 mg 1%
- Vitamin B5 (pantothenic acid) 0.29 mg 5%
- Vitamin B6 0.066 mg 5%
- Folate (B9) 23.1 µg 12%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 240 mg 12%
- Calcium 29 mg 4%
- Phosphorus 130 mg 19%
- Magnesium 59 mg 16%
- Iron 2.7 mg 19%
- Zinc 1.8 mg 18%
- Copper 0.48 mg 48%
- Manganese 0.57 mg 28%
- Selenium 10 µg 18%
- Iodine no data
- Sodium 2.5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of fibre
- Low fat
- Salt-free
- High in copper
- Source of manganese
- Source of iron
- Source of phosphorus
- Source of selenium
- Source of zinc
- Source of magnesium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 87% More selenium than 87% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Rice 130 kcal
- Millet 119 kcal
- Pearl barley 123 kcal
- Chickpeas 164 kcal
- Couscous 112 kcal
- White beans 139 kcal
17 Fit
Count calories without scales or tables
Snap your plate or just say what you ate — 17 Fit recognises the dishes, estimates the grams and counts the calories, macros, vitamins and minerals.
- Photo, voice or a search among 2,557 foods and dishes
- A plan that adjusts to your weight every week
- Free food diary, no sign-up and no ads
Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.