Ravioli is a popular pasta dish that can be prepared in a variety of ways: cheese-filled, meat-filled, deep-fried – you name it!
If you’re health-conscious, trying to lose weight, or just have specific dietary needs, it’s important to understand the nutrition information for ravioli.
In this article, we’ll cover the calories, macronutrients, and micronutrients in ravioli, as well as some health considerations. We’ll also look at how the nutritional content can vary depending on the type of ravioli you’re eating.
Understanding the nutritional profile of ravioli
Ravioli’s nutritional content varies quite a bit depending on how it’s prepared and what’s inside. Here’s a breakdown of what you can expect to find in a serving of ravioli.
Macronutrient Breakdown
- Calories: A serving of fried ravioli (6-8 pieces) will cost you approximately 300 to 400 calories. 100 grams of canned ravioli has about 77 calories.
- Carbohydrates: 100 grams of canned ravioli contains about 14 grams of carbohydrates. A serving of classic cheese ravioli (103 grams) has about 33 grams of carbs.
- Protein: 100 grams of canned ravioli contains about 2.5 grams of protein, or 5% of the daily value. A serving of classic cheese ravioli has 11 grams of protein.
- Fats: 100 grams of canned ravioli has about 1.5 grams of fat, or 2% of the daily value. Classic cheese ravioli has 11 grams of fat, 5 of which are saturated. Fried ravioli tends to be high in saturated fat.
Micronutrient Content
- Vitamins: A small serving of cheese ravioli with no sauce (15 grams) contains vitamins D, A, and C.
- Minerals: 100 grams of canned ravioli contains about 33 mg of calcium, 0.75 mg of iron, and 232 mg of potassium. A serving of classic cheese ravioli contains 150 mg of calcium and about 0.7 mg of iron.
How preparation affects ravioli nutrition
How you prepare ravioli has a big impact on its nutritional profile.
Frying ravioli, for example, adds a lot of calories and fat. Baking can reduce the fat content significantly.
The sauce you choose also matters. A heavy cream sauce will add more calories and fat than a simple tomato sauce.
Even the filling affects the nutrition. Cheese ravioli will differ from meat ravioli.
To make ravioli healthier, use olive oil when frying or baking. Add vegetables like spinach, broccoli, or mushrooms to the filling.
Specific Types of Ravioli and Their Nutrition
Ravioli isn’t just ravioli. Here’s a quick look at how the nutritional profile changes depending on the preparation method and ingredients.
Canned Ravioli
In 100 grams of canned ravioli, you’ll get about 77 calories, 2.5 grams of protein, 1.5 grams of fat, and 13.6 grams of carbohydrates. The glycemic index is 39, with a glycemic load of 12.
Fresh Ravioli (e.g., Giovanni Rana)
A 103-gram serving of Giovanni Rana’s Classic Cheese Ravioli has about 270 calories, 11 grams of fat, 11 grams of protein, and 33 grams of carbohydrates, along with 70 mg of cholesterol and 540 mg of sodium.
Fried Ravioli
Frying ravioli adds calories and fat, often without adding much in the way of beneficial nutrients. You’ll also get a hefty dose of sodium.
Cheese-filled Ravioli (no sauce)
In a 15-gram serving of plain cheese-filled ravioli, you’ll consume around 26 calories, 0.9 grams of fat, 1.1 grams of protein, and 3.3 grams of carbs.
Health Considerations and Potential Benefits
The glycemic index (GI) and glycemic load (GL) tell you how a food impacts your blood sugar. Canned ravioli has a low GI of 39 and a medium GL of 12, which is generally considered good.
Saturated fat, cholesterol, and sodium can impact your heart health. Limiting saturated fat is usually a good idea, and fried ravioli can be high in saturated fat.
On the plus side, ravioli can provide protein and micronutrients, depending on the filling.
The Bottom Line
As you’ve seen, ravioli can vary quite a bit in terms of calories, fat, protein, and sodium, depending on the filling and how it’s prepared. But knowing what’s in your ravioli can help you make a more informed choice.
If you’re watching your weight or trying to eat healthier, you can prepare your ravioli in ways that better align with your dietary needs and preferences.
Like any food, the key is moderation and balance. Understanding the nutritional profile of ravioli empowers you to enjoy it as part of a healthy diet.