Healthy Cooked Pasta (No Salt Added) – Nutritional Benefits & Versatile Recipe Base
Pasta (Cooked, Unenriched, No Added Salt)
Pasta, a beloved staple in many kitchens around the world, offers a simple yet versatile base for countless dishes. When prepared without added salt, it provides a neutral flavor that can complement a wide range of sauces, vegetables, and proteins. This version of cooked pasta, unenriched and without added salt, serves as a nourishing addition to your meals, with a balanced nutritional profile that supports a variety of dietary needs.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 5.8 g |
| Total Fat | 0.93 g |
| Saturated Fat | 0.18 g |
| Carbohydrates | 30.86 g |
| Dietary Fiber | 1.8 g |
| Sugars | 0.56 g |
| Calcium | 7 mg |
| Iron | 0.5 mg |
| Magnesium | 18 mg |
| Phosphorus | 58 mg |
| Potassium | 44 mg |
| Sodium | 1 mg |
| Zinc | 0.51 mg |
| Copper | 0.1 mcg |
| Manganese | 0.32 mg |
| Selenium | 26.4 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.049 mg |
| Folate (B9) | 7 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Pasta made from durum wheat or other grains can contain gluten, making it unsuitable for individuals with gluten sensitivities or celiac disease. For those following a gluten-free diet, alternatives such as rice or corn pasta may be considered.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes (when prepared without added butter or cheese)
- Gluten-Free: No (unless using gluten-free pasta)
- Low Sodium: Yes (since no salt is added)
- Low Fat: Yes
Advice for Cooking
To enhance the nutritional value of your pasta meal, pair it with a variety of colorful vegetables, lean proteins like chicken or tofu, and healthy fats from olive oil or nuts. Cooking pasta without salt is a great way to reduce sodium intake, but you can still add flavor through herbs, spices, or a homemade sauce.
Conclusion
This basic, cooked pasta without added salt is a wholesome, low-fat, and gluten-rich ingredient that can form the foundation of countless recipes. Whether you’re preparing a simple pasta salad, a hearty bowl of pasta with vegetables, or a savory pasta bake, this versatile component provides essential nutrients like protein, carbohydrates, and minerals, making it a valuable addition to any meal plan.
