Ravioli is a type of stuffed pasta that typically consists of a filling sealed between two layers of thin pasta dough. The filling can vary widely, with popular options including cheese, meat, vegetables, or a combination. Determining the calorie count of ravioli depends on the specific ingredients used in both the filling and the dough. As a general guideline, a single medium-sized ravioli (around 2 inches across) contains approximately 50-150 calories.
On average, a single medium ravioli (around 2 inches across) contains approximately:
- 50-100 calories for cheese ravioli
- 100-150 calories for meat ravioli
- 50-100 calories for vegetable ravioli
However, calorie counts can vary significantly based on the exact size of the ravioli and specific ingredients used.
Calories in Different Ravioli Fillings
The filling has the biggest impact on the calorie count of ravioli. Here is an overview of the calories found in popular ravioli fillings:
Cheese is one of the most popular ravioli fillings. Typical options include ricotta, mozzarella, parmesan, mascarpone, and ricotta mixed with spinach or other ingredients. The calories largely come from the cheese itself.
- Ricotta cheese ravioli: Around 70 calories per ravioli
- Mozzarella cheese ravioli: Around 90 calories per ravioli
- Ricotta and spinach: Around 60 calories per ravioli
Cheese ravioli tends to be on the lower calorie end of the spectrum compared to meat or seafood filled pastas. However, the specific type of cheese used makes a major difference.
Ground meats like beef, pork, chicken, or turkey are all common in ravioli. The fat content greatly impacts the calories:
- Beef ravioli: Around 130 calories per ravioli
- Pork ravioli: Around 120 calories per ravioli
- Chicken ravioli: Around 100 calories per ravioli
Meat ravioli typically contains more calories than cheese versions. However, leaner meats like chicken can have a protein-boosting effect while keeping calories moderate.
Ravioli with seafood fillings provides a lean protein option:
- Shrimp ravioli: Around 90 calories per ravioli
- Lobster ravioli: Around 100 calories per ravioli
- Crab ravioli: Around 80 calories per ravioli
- Salmon ravioli: Around 120 calories per ravioli
The preparation method impacts seafood ravioli calories. Fattier preparations like salmon and lobster ravioli in alfredo sauce will be higher in calories than lighter options.
Using vegetable fillings is a way to lighten up ravioli:
- Mushroom ravioli: Around 60 calories per ravioli
- Butternut squash ravioli: Around 80 calories per ravioli
- Spinach and ricotta ravioli: Around 60 calories per ravioli
Combining veggies with cheese or small amounts of meat can add more nutrients while keeping calories in check. Vegetable ravioli tends to be one of the lowest calorie options.
Calories in Ravioli Dough
Though the filling has the biggest effect on overall calories, the type of dough used for the pasta also matters:
- Regular pasta dough – Most traditional ravioli uses a basic dough of flour, eggs, salt, and water. A thin 2-inch ravioli shell accounts for around 30-50 calories.
- Whole wheat pasta dough – Using whole wheat or whole grain flour adds more fiber and nutrients. The calorie count is similar to regular pasta dough.
- Spinach pasta dough – Adding spinach to the dough boosts vitamins while keeping calories around 30-50 per ravioli.
Making the dough from scratch allows you to control the ingredients and calories. Store-bought ravioli may have extra oils or preservatives that increase the calorie count compared to homemade.
Portion Sizes of Ravioli
The overall portion size – how many ravioli you eat in one serving – also determines the total calorie count:
- 5-7 small ravioli = 250-350 calories
- 10-12 medium ravioli = 500-600 calories
- 15-20 large ravioli = 750-1000 calories
As a general rule for a main meal, consuming around 10 medium raviolis provides a satisfying portion with 500-600 calories. Adjust the portion size based on your individual calorie needs and whether ravioli is an appetizer or main dish.
Factors That Increase Ravioli Calories
Certain preparation methods and serving styles can greatly increase the calorie count of ravioli:
- Frying – Pan frying instead of boiling adds around 50 extra calories per ravioli.
- Rich sauces – Creamy alfredo, pesto, or olive oil-based sauces can add 200+ calories per serving.
- Breaded coating – Frying breaded ravioli increases calories by around 60 calories per piece.
- Extra fillings/toppings – Adding cheese, meat, or veggie toppings increases calories.
To cut back on calories, stick to boiled or baked ravioli served with lighter tomato or vinegar-based sauces on the side.
Low-Calorie Ravioli Options
There are a few simple ways to lighten up ravioli and reduce the calorie count:
- Choose vegetable or lean seafood fillings instead of higher fat meats and cheeses.
- Use whole wheat or spinach pasta dough over regular white flour.
- Boil or bake instead of frying.
- Avoid rich, heavy sauces or serve them sparingly on the side.
- Watch portion sizes and stick to 5-10 medium ravioli per serving.
With some simple tweaks, ravioli can be part of a healthy diet without spiking your calorie intake. Focus on the filling, preparation method, and portion size for best results.
Nutrition Info for Different Ravioli
Here is the nutrition information for some popular types of ravioli, based on a 2-inch piece:
|Spinach ricotta ravioli||60||8g||4g||1g|
|Butternut squash ravioli||80||12g||3g||2g|
As you can see, calories, carbs, protein, and fat can vary significantly based on the filling. Lighter vegetable and seafood versions tend to be lower in calories and fat compared to heavier meat and cheese-based ravioli.
Calories in Homemade vs Store-Bought Ravioli
Ravioli made from scratch at home generally contains fewer calories and more nutritious ingredients than pre-made frozen or canned versions:
- Homemade: Around 60-150 calories per ravioli depending on filling
- Store-bought fresh ravioli: 70-180 calories per ravioli
- Frozen ravioli: 80-200 calories per ravioli
- Canned ravioli: 180-300 calories per ravioli
Pre-made versions tend to be higher in calories, sodium, and preservatives compared to ravioli made at home. Check the nutrition label when buying store-bought to find the healthiest options.
Tips for Lower Calorie Homemade Ravioli
Making ravioli at home lets you control the ingredients. Here are some tips for keeping calories in check:
- Choose lean ground turkey or chicken instead of fatty beef for meat fillings.
- Use part-skim ricotta and mozzarella instead of full-fat cheeses.
- Add spinach, mushrooms or onions to complement cheese fillings.
- Use whole wheat or spinach pasta dough.
- Fill ravioli lightly instead of overstuffing – less filling means fewer calories.
- Boil or bake instead of frying after assembling.
With smart substitutions and preparation, homemade ravioli can be a fresh and nutritious meal option even for those limiting calories.
Calorie Differences Between Ravioli Shapes and Sizes
In addition to the filling, the size and shape of ravioli impact the calories:
- Small ravioli (around 1-inch wide) = 30-60 calories per piece
- Medium ravioli (around 2 inches wide) = 60-150 calories per piece
- Large ravioli (3 inches or jumbo size) = 150-300+ calories per piece
- Ravioli squares tend to be slightly smaller than round ravioli, resulting in 15-20% fewer calories.
The more compact the ravioli, the fewer calories it will contain. Giant ravioli or very generously filled pieces will clearly contain more calories. Sticking to smaller or medium-sized ravioli is best for limiting calories.
Calories in Ravioli Meals at Restaurants
Ordering ravioli at restaurants usually means higher calorie counts compared to homemade. Here are some common restaurant ravioli dishes with estimated calorie counts:
- Cheese ravioli appetizer – 300 calories
- Lobster ravioli entree – 600 calories
- Beef ravioli in marinara – 500 calories
- Fried ravioli app – 400 calories
- Ravioli lasagna – 800-1000 calories
Ravioli served as an appetizer or side dish ranges from 300-500 calories. Entree-sized portions are 600 calories or more, especially with heavy sauces and meat fillings. Order vegetarian options with tomato sauce instead of creamy sauces to reduce restaurant ravioli calories.
Making Healthy Choices When Dining Out
You can still enjoy ravioli at restaurants while maintaining your health goals. Follow these tips:
- Check menus online and choose lower calorie preparations.
- Order vegetarian fillings like spinach and ricotta.
- Request sauces on the side to control portion sizes.
- Split high-calorie dishes or take half home.
- Substitute side salad instead of fries, chips, etc.
Being mindful of options and portions will let you work ravioli into your regular diet, even when eating out.
High Protein, Low Calorie Ravioli Options
Ravioli can provide a good protein boost, even when limiting calories. Some high protein, lower calorie ravioli options include:
- Shrimp ravioli – Around 22g protein and 400 calories per 6-piece serving
- Chicken ravioli – 19g protein and 380 calories per 6-piece serving
- Salmon and cream cheese ravioli – 21g protein and 450 calories per 5-piece serving
- Black bean ravioli – 15g protein and 300 calories per 6-piece serving
- Spinach ricotta ravioli – 14g protein and 350 calories per 8-piece serving
Choosing leaner proteins like seafood, chicken, or plant-based options keeps calories in check while providing a satisfying protein amount. Be mindful of portion sizes as well.
Low Carb Ravioli Options
Traditional ravioli made with white flour is not particularly low in carbs. However, you can reduce the carbs with these strategies:
- Use a veggie or cheese filling instead of higher carb meat fillings.
- Make the dough with almond or coconut flour instead of white flour.
- Replace the dough completely with thin sliced vegetables like zucchini or eggplant.
- Consider lettuce wraps instead of pasta for the ravioli shell.
- Serve ravioli with a low carb sauce like marinara over creamy alfredo.
With smart substitutions for the dough and sauces, ravioli can be modified to fit into a lower carb eating pattern.
The ingredients, preparation method, and portion size all impact the calorie count of ravioli. On average, a 2-inch ravioli ranges from 50-150 calories depending on the filling. Lighter vegetable and seafood fillings tend to be lowest in calories, while meat and cheese-stuffed ravioli are higher. Making ravioli at home allows you to control calories by using leaner ingredients and healthful cooking techniques. With some mindfulness around portions and ingredients, ravioli can fit into a balanced, lower calorie diet.