Pasta is a staple in many people’s diets, providing carbohydrates for energy. However, some types of pasta are higher in carbs than others. Pesto cavatappi from Noodles and Company is a popular pasta dish, but how many carbs does it contain? Keep reading to find out.
What is Pesto Cavatappi?
Pesto cavatappi is a type of pasta that consists of spiral or corkscrew shaped pasta tubes (cavatappi) tossed with pesto sauce. Pesto is a flavorful sauce made with basil, Parmesan cheese, pine nuts, garlic, and olive oil. At Noodles and Company, the pesto cavatappi also contains roasted red peppers and spinach. It’s a delicious combination of flavors and textures.
Carbohydrates in Pasta
Pasta is high in carbohydrates because it’s made from wheat flour. During the processing of wheat into flour, the fibrous bran and germ portions are removed, leaving mostly starchy endosperm. Endosperm is almost entirely carbohydrates.
A serving of pesto cavatappi contains around 49-51 grams of carbohydrates, depending on the exact size. Most nutrition information sources break down the carbs as follows:
Total Carbohydrates: 49-51g
- Dietary fiber: 3g
- Sugars: 4g
- Added sugars: 0g
- Starch: 42-44g
As you can see, the majority of the carbs come from starch. Starch molecules are long chains of glucose molecules bonded together.
Glycemic Index
The glycemic index (GI) is a scale that ranks carbohydrate-containing foods by how much they impact blood sugar levels. It ranges from 0 to 100, with pure glucose being 100.
Pasta has a moderate GI of around 50-55. The protein and fat from the pesto help blunt the blood sugar spike compared to eating plain pasta. However, pesto cavatappi is still a high glycemic food.
Net Carbs
To calculate net carbs, you subtract fiber from total carbs, since fiber isn’t digested and absorbed.
The fiber content of a serving of pesto cavatappi is around 3g. So the net carbs would be:
Total carbs: 49-51g
Fiber: – 3g
Net Carbs: 46-48g
This net carb count is still quite high. The pasta itself contributes the greatest amount of net carbs.
Managing Carb Intake
Here are some tips for managing your carb and calorie intake if eating pesto cavatappi:
- Stick to a single serving size, around 1 cup cooked pasta.
- Pair it with a salad or non-starchy vegetables like broccoli to help balance the meal.
- Request the sauce and noodles separately and use less of the high-carb sauce.
- Avoid garlic bread, breadsticks, or other extra carbs on the side.
- Consider substituting zucchini noodles or spaghetti squash to significantly reduce the carb count.
- Save part of your serving for leftovers to spread out the carbs.
Moderating portions and adding lower carb foods can help keep pesto cavatappi as an occasional treat in a healthy diet.
Nutrition Information
Here are the full nutrition facts for a serving of pesto cavatappi from Noodles and Company according to their website:
| Nutrition Facts | 1 serving |
|---|---|
| Calories | 510 |
| Total Fat | 12g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 480mg |
| Total Carbohydrates | 69g |
| Dietary Fiber | 4g |
| Sugars | 5g |
| Added Sugars | 0g |
| Protein | 16g |
As you can see, a serving provides over 500 calories and 69g net carbs, so moderation is key.
Conclusion
Pesto cavatappi is a delicious pasta dish but is high in carbs, with around 49-51g total carbs and 46-48g net carbs per serving. The majority of carbs come from the pasta itself. To moderate your carb intake, pay attention to portion sizes, add non-starchy vegetables, and consider lower carb swaps like zucchini noodles. Pairing pesto cavatappi with protein, fiber and healthy fats can help mitigate blood sugar spikes and keep your meal balanced. While it’s fine to enjoy pasta in moderation, be mindful of limiting extra carbs from bread, desserts, etc. when eating this carb-heavy dish.