Quick Answer
There are approximately 200 calories in 1 cup of cooked fettuccine noodles. The exact calorie count can vary depending on the brand and ingredients, but most plain fettuccine contains around 200 calories per 1 cup cooked serving.
Calorie Count of Fettuccine Noodles
Fettuccine noodles are made from durum wheat flour and eggs or water. Durum wheat flour is a high protein, hard wheat that gives fettuccine its signature chewy texture.
The main calories in cooked fettuccine come from carbohydrates. There are approximately 40 grams of carbohydrates in 1 cup of cooked fettuccine, accounting for 160 of the 200 calories. The remaining calories come from a small amount of fat and protein.
Here is the full nutrition breakdown for a 1 cup serving of cooked fettuccine noodles:
| Nutrient | Amount |
|---|---|
| Calories | 200 |
| Carbohydrates | 40g |
| Protein | 7g |
| Fat | 1g |
| Fiber | 2g |
As you can see, the majority of calories come from the carbohydrate content. Fettuccine is low in fat and provides a small amount of fiber and protein.
Variables that Affect Calorie Count
While most plain, cooked fettuccine contains around 200 calories per cup, there are some factors that can alter the calorie count:
Ingredients
– Regular vs whole wheat flour: Fettuccine made with whole wheat flour will be higher in protein, fiber and certain micronutrients than regular white flour versions. Whole wheat pasta has a slightly higher calorie count at 220 calories per cup cooked.
– Egg vs water: Traditional homemade fettuccine is made with egg which adds fat and protein compared to water-based noodles. Egg noodles may have around 10-15 more calories per serving.
– Added fats: Some fresh or frozen fettuccine contains added fats like oil or butter to improve texture. These higher fat versions can add 50-100 more calories per serving.
– Portion size: Pay attention to portion sizes, as 1 cup of fettuccine is a standard serving size. Consuming larger portions will increase the calorie count.
Cooking Method
– Boiling vs baking: Fettuccine is typically boiled but can also be baked after boiling to create a pasta casserole. Baking may require extra oil or cheese that adds calories.
– Cook time: Overcooking fettuccine can increase the calorie absorption as the pasta textures breaks down.
– Adding oil: Some recipes call for adding oil to the pasta cooking water. This increases the overall fat and calorie amounts per serving.
– Mix-ins: What you add to your fettuccine can significantly increase calories – ingredients like cream, butter, cheese and protein all bump up the totals.
Brand
– Store brand vs name brand: Store brand and generic fettuccine is typically comparable in nutrition to major brands like Barilla. Check labels for any differences.
– Fresh vs dried: Fresh fettuccine bought refrigerated tends to be slightly higher in calories than dried boxed noodles.
– Ingredient choices: Lower calorie fettuccine options include organic, non-GMO, or lower carb versions made from lentils or chickpeas. Compare nutrition labels.
Health Benefits of Fettuccine
While fettuccine is high in refined carbohydrates, there are some health benefits associated with eating it in moderation as part of a balanced diet:
– Energy: The carbohydrates in fettuccine provide an efficient source of energy. One cup cooked can provide around 40% of daily energy needs.
– Protein: Fettuccine contains around 7g of plant-based protein per serving to support muscle growth and satiety.
– B vitamins: Durum wheat flour is higher in B vitamins like folate, thiamin and riboflavin compared to regular wheat.
– Minerals: Fettuccine contains trace minerals like iron, magnesium and selenium from wheat.
– Gluten-free options: Made from lentils or chickpeas, gluten-free fettuccine provides an option for those with celiac disease or gluten intolerance.
To maximize the nutrition, enjoy fettuccine with plenty of vegetables, lean protein and healthy fats like olive oil. Portion control is key to prevent overeating the refined carbohydrates.
Low Calorie Fettuccine Alternatives
For a lower calorie option, try using alternative noodles in place of traditional wheat-based fettuccine:
Zucchini Noodles
Spiralizing zucchini into noodles or lasagna sheets can lower the calories by around 100 per cup. Zucchini noodles also provide fiber, vitamin C and potassium.
Spaghetti Squash
Baked spaghetti squash has just 40 calories per cup – save 160 calories! It also boasts over 2 grams of fiber and vitamins A and C.
Edamame or Black Bean Pasta
Legume-based pastas can have up to double the protein and fiber of wheat pasta, while cutting net carbs in half. Look for edamame or black bean fettuccine varieties.
100% Buckwheat Soba Noodles
Buckwheat fettuccine contains soluble fiber for digestive health. It’s gluten-free and lower glycemic than traditional pasta.
Shirataki Noodles
These translucent konjac noodles are 97% water and very low carb. Rinse well and add sauce to fettuccine recipes.
Tips for Serving Fettuccine
Here are some tips for making healthier fettuccine meals at home:
– Stick to 1 cup portion of cooked fettuccine per serving
– Add lots of vegetables like broccoli, carrots, spinach or tomatoes to increase fiber and nutrients
– Choose tomato-based sauces rather than cream or cheese-based
– Add lean protein like chicken, shrimp or white beans to balance blood sugar
– Use healthy fats like olive oil instead of butter
– Avoid deep-fried add-ins like meatballs, which increase calories and fat
– Enjoy garlic bread on the side in moderation or skip it to save calories
– Avoid heavy restaurant portions or endless pasta bowl deals
– Practice mindful eating and stop when full
Simple Fettuccine Recipes
Here are 3 delicious and nutritious fettuccine recipes to try:
1. Fettuccine with Chicken and Broccoli
Ingredients:
- 1 cup cooked fettuccine
- 1 cup chopped cooked chicken breast
- 1 cup steamed broccoli florets
- 2 tbsp Parmesan cheese
- 2 tbsp olive oil
- 1/4 cup reduced sodium chicken broth
- 1 tbsp lemon juice
- Salt and pepper to taste
Directions:
- Cook fettuccine according to package instructions.
- In a skillet over medium high heat, warm olive oil. Cook chicken for 2-3 minutes until heated through.
- Add broccoli and broth. Cook for 2 more minutes until broccoli is tender.
- Remove from heat and add cooked fettuccine. Toss well to coat.
- Mix in lemon juice, Parmesan, salt and pepper.
- Serve warm.
2. Fettuccine Alfredo with Shrimp and Peas
Ingredients:
- 1 cup cooked fettuccine
- 1/2 cup fresh or frozen green peas
- 12 medium shrimp, cooked
- 1/4 cup low fat Alfredo sauce
- 2 tbsp grated Parmesan
- 1 tsp olive oil
- Fresh parsley for garnish
Directions:
- Cook fettuccine according to package directions, adding peas during last 2 minutes of cooking.
- In a skillet, warm olive oil over medium high heat. Cook shrimp for 1-2 minutes per side until pink.
- Drain fettuccine and peas. Add to skillet and toss to coat with oil.
- Remove from heat. Stir in Alfredo sauce and Parmesan.
- Garnish with fresh parsley.
3. Veggie Fettuccine with Walnuts and Basil
Ingredients:
- 1 cup cooked fettuccine
- 1/2 cup chopped carrots
- 1/2 cup chopped zucchini
- 1/4 cup thinly sliced basil leaves
- 2 tbsp walnuts, chopped
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1/4 tsp crushed red pepper flakes
- 1 tbsp lemon juice
- Salt and pepper to taste
Directions:
- Cook fettuccine according to package directions.
- Heat olive oil in a skillet over medium high heat. Add garlic and red pepper flakes. Cook for 1 minute.
- Add carrots and zucchini. Cook for 3-4 minutes until tender but still crisp.
- Remove from heat. Add cooked fettuccine, walnuts, basil and lemon juice. Season with salt and pepper and toss well to combine.
- Serve immediately, garnished with more basil if desired.
Storing and Reheating Leftover Fettuccine
Properly storing leftover fettuccine can help retain the taste and texture for several days. Here are some storage tips:
– Let fettuccine cool completely before packing.
– Store in an airtight container in the refrigerator.
– Lasts 3-5 days in the fridge.
– Can also be frozen for 2-3 months.
To reheat, add a splash of water or sauce to prevent sticking. Reheat gently over medium low heat on the stovetop or microwave until warmed through.
Avoid reheating more than once, as the texture deteriorates. Add extra sauce or incorporate into casseroles or frittatas.
Where to Buy Fettuccine
There are several options for purchasing fettuccine:
Grocery Stores
Look for fettuccine in the pasta aisle at any major grocery store. Barilla is a very common national brand. Store or generic brands also available.
Italian Markets
Italian specialty stores or delis often carry fresh egg fettuccine. These are usually refrigerated or frozen.
Online
Order fettuccine online from retailers like Amazon or direct from pasta companies. Can find specialty gluten-free or organic options.
Restaurants
Many Italian restaurants serve classic fettuccine Alfredo or fettuccine with meat or tomato sauce. Some offer take-home fresh pasta.
Price of Fettuccine
On average, fettuccine costs between $1.00-$3.00 per box or bag:
– Dried fettuccine: $1.00-$2.00 for a 16 oz box
– Fresh refrigerated fettuccine: $3.00-$4.00 per 9 oz package
– Gluten-free or specialty fettuccine: $2.00-$5.00 for 12 oz
– Organic options: $2.00-$6.00 for 16 oz
– At restaurants: $10.00-$15.00 for entree portion
Store brands or buying in bulk can lower the price. Fresh pasta costs more than dried. Watch for sales and coupons to save.
Nutrition Facts Comparison of Wheat Noodles
How does fettuccine compare nutritionally to other wheat-based noodles?
| Noodle Type (1 cup cooked) | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Fettuccine | 200 | 40g | 7g | 1g |
| Spaghetti | 220 | 43g | 8g | 1g |
| Penne | 200 | 40g | 7g | 1g |
| Linguine | 210 | 43g | 7g | 1g |
| Elbow macaroni | 180 | 36g | 6g | 1g |
As you can see, fettuccine is very similar in nutrition to other wheat pastas. Minor differences in shape and density account for small variances in carbs and calories.
Should You Eat Fettuccine on a Diet?
Fettuccine can be part of a healthy diet for weight loss or maintenance when eaten in moderation. Here are some diet tips for enjoying fettuccine:
– Stick to 1 cup portion sizes to control calories and carbs
– Be mindful of high fat sauces, as fat is calorie dense
– Fill up your plate with non-starchy vegetables
– Add protein sources like chicken, shrimp or white beans
– Avoid creamy, cheesy sauces if restricting dairy
– Choose tomato-based sauces flavored with herbs instead of oil
– Practice mindful eating and stop when full
– Save half for leftovers to prevent overeating
– Limit higher calorie bread, cheese and desserts
– Stay active to burn extra carbs and calories from pasta
With wise choices like minimizing fat and portion sizes, fettuccine can be enjoyed as an occasional treat within most healthy eating patterns.
Is Fettuccine Good for Diabetics?
Fettuccine and other refined grain pastas can spike blood sugar levels, so they may not be the best choice for diabetics. However, fettuccine can be part of a diabetic diet in moderation with proper portion control and nutritious additions like non-starchy vegetables, healthy fats and protein. Consider swapping half the fettuccine with spiralized zucchini or spaghetti squash to reduce the glycemic impact. Monitoring carbohydrate intake and coordinating with medication is important. Consult a registered dietitian for personalized diabetic nutrition advice.
Conclusion
One cup of cooked fettuccine contains approximately 200 calories and 40 grams of carbohydrates. This can vary slightly depending on the exact ingredients and preparation method. While high in refined carbs, fettuccine can be included as part of a healthy diet when portion sizes are controlled and vegetables, lean protein and healthy fats are added. Make sure to factor fettuccine into your daily calorie and carb budget if trying to lose weight or manage diabetes. With mindful enjoyment, fettuccine can be savored for its delicious comforting taste and versatility.
