CELIAC EXPERT | SHELLEY CASE

PASTA PERFECT
Macaroni and cheese, lasagna, Fettuccine Alfredo they all used to be off limits

to people on a gluten-free diet. No longer! Gluten-free pastas are now available in all
shapes and sizes; dry or ready-to-eat; and made with various combinations of brown
rice, white rice, corn, quinoa, buckwheat, soy, potato, amaranth, flax or mung beans.
But nutritionally speaking, GF pastas are not all alike. Only some, for example, are
enriched with iron and B vitamins. Heres a comparison of the nutritional content of
popular GF pastas. Whichever pasta you choose, make sure you follow the cooking
directions closely; GF pasta can become mushy if overcooked.

Shelley Case, RD, is an international

celiac nutrition expert, consulting dietitian
and author of Gluten-Free Diet: A
Comprehensive Resource Guide. See
www.glutenfreediet.ca. She is on the
advisory boards of the Canadian Celiac
Association, the Celiac Disease Foundation
and the Gluten-Free Intolerance Group.

DRY PASTA
Product Name

Serving Size

Calories

(in grams)

Fat

Protein

Carbs

Fiber

(in grams)

(in grams)

(in grams)

(in grams)

Key Ingredients

Ancient Harvest

Quinoa Elbows

57

205

46

Organic corn flour, organic quinoa flour

Andean Dream

Quinoa Macaroni

56

207

42

Organic rice flour, organic quinoa flour

Annie Chun

Pad Thai Brown

Rice Noodles

56

200

44

Brown rice flour

Barkat

Buckwheat
Penne Pasta

56

198

1.1

4.5

42

2.2

Maize flour, buckwheat flour, rice flour

Corn Based Alphabet

Shapes Pasta

56

207

0.6

1.7

48

2.2

Maize starch, maize flour

BiAglut PastaMia

Penne Pasta

56

200

45

Maize starch, potato flour, lupin flour, lupin proteins

Bionaturae

Gluten-Free Organic
Spaghetti

57

200

42

Organic rice flour, organic rice starch, organic potato starch,

organic soy flour

DeBoles

Corn Spaghetti

57

200

43

Yellow corn meal, yellow corn flour

Rice Angel Hair

57

210

0.5

46

<1

Rice flour, rice bran extract

Multi Grain Penne

56

200

1.5

46

Brown rice flour, white rice flour, rice bran, organic amaranth flour,
organice quinoa flour, niacin, iron, thiamin, riboflavin, folic acid

Rice Angel Hair

Plus Golden Flax

56

210

1.5

44

Whole grain brown rice flour, flax, rice bran extract, niacin, iron,
thiamin, riboflavin, folic acid

Kuzu Pasta

55

197

0.4

0.8

48

1.5

Wild kuzu root starch

Harusame Mung
Bean Pasta

55

188

0.3

47

0.2

Mung bean starch

Eden Foods

GoGo Quinoa

Bifun Rice Pasta

55

200

0.5

4.6

44

0.1

Quinoa Spaghetti

56

207

42

Organic rice flour, organic quinoa flour

White rice flour

Organic rice flour, organic amaranth flour

Amaranth Penne

56

207

42

Hodgson Mill

Brown Rice Penne

with Milled Flax

57

209

1.3

44

2.2

Jovial

Brown Rice
Spaghetti

57

210

43

Organic brown rice flour

Le Veneziane
(Molino di Ferro)

Penne Rigate
Corn Pasta

56

200

0.5

45

Corn flour

Lundberg

Organic Brown
Rice Spaghetti

55

190

3.1

4.1

41

3.5

Organice brown rice flour

Mrs. Leepers

Organic Just for

Kids Rice Pasta

56

200

42

Organic brown rice flour

Orgran

Vegetable Rice
Penne

56

198

3.8

44

2.7

Brown rice, spinach, beetroot

Corn & Rice

Spaghetti

56

195

0.5

3.1

45

1.5

Maize meal, rice

Corn & Vegetable

Spirals

56

195

0.8

3.2

46

1.8

Maize meal, rice, spinach, beetroot

Rice and Corn

Penne

56

195

0.5

3.1

45

1.5

Rice, maize meal

Rice & Millet

Sprials

56

196

0.9

3.9

43

2.7

Brown rice, wholegrain millet

Buckwheat
Spirals

56

197

0.4

7.2

41

4.5

Buckwheat flour, rice flour

Multigrain Pasta
with Quinoa

56

187

0.1

40

1.7

Rice, maize meal, quinoa, millet

Multigrain Pasta
with Amaranth

56

190

0.9

4.5

40

1.7

Rice, maize meal, amaranth, millet

Essential Fiber
Penne

56

170

1.1

3.9

36

52 ALLERGIC LIVING | WINTER 2012

Whole grain brown rice flour, milled flax seed

Brown rice flour, maize meal, resistant maize starch, rice bran,
psyllium

Data researched and complied by Alex Crerar, dietetic intern, and Shelley Case.

Company

DRY PASTA Continued

Company

Product Name

Serving Size

Calories

(in grams)

Fat

Protein

Carbs

Fiber

(in grams)

(in grams)

(in grams)

(in grams)

Key Ingredients

Pastamaiza*

Spaghetti Corn
Pasta

56

200

43

Corn flour

Pastariso

Brown Rice Pasta

56

190

0.6

42

Wholegrain brown rice flour

White Rice Pasta

56

184

0.6

42

White rice flour

Pastato

Penne Fortified
Potato Pasta

56

191

0.8

42

Potato flour, rice flour, quinoa flour, ground flax, psyllium, FOS (prebiotic),
Vitamins B1, B2, B3, B6, folic acid, pantothenic acid, iron, magnesium

Rizopia

100% Brown Rice

Spaghetti

56

200

1.3

4.4

43

2.1

Brown rice, rice bran

Wild Rice
Spaghetti

56

190

0.2

4.8

43

0.9

Organic wild rice, organic brown rice

Penne Pasta

56

198

1.4

41

1.2

Corn flour, rice flour, pea protein isolate

MultiGrain Penne

56

196

0.7

4.1

43

1.4

Corn flour, rice flour, buckwheat flour

Elbows with
Rice Bran

56

210

43

Stoneground brown rice, rice bran

Vegetable Spirals

56

210

45

Stoneground brown rice, carrot powder, tomato powder,

spinach powder

Serving Size

Calories

Schar

Tinkyada

HEAT & SERVE

Company

Product Name

(in grams)

Fat

Protein

Carbs

Fiber

(in grams)

(in grams)

(in grams)

(in grams)

Key Ingredients

Chili Mac Elbows

with Tomato Sauce

227

240

3.5

50

Pasta: White rice flour. Sauce: See package.

Spaghetti with
Tomato Sauce

227

220

49

Pasta: White rice flour. Sauce: See package.

Orgran

Canned Spaghetti
in Tomato Sauce

220

136

0.7

5.3

27

1.8

Pastariso

Instant Brown Rice

Mac & Cheese Meal

56

212

38

Pasta: Brown rice flour. Sauce: See package.

Allergaroo

Pasta: Rice, yellow split peas. Sauce: See package.

COOK AND SERVE

Pastariso

Brown Rice Mini

Shells & White
Cheddar Cheese

56

226

35

Pasta: Brown rice flour. Sauce: See package.

Pastato

Potato Mac & Yellow

Cheddar Cheese

56

194

35

Pasta: Potato flour, rice flour. Sauce: See package.

*Available in Canada only

THE DEFINITIVE GLUTEN-FREE GUIDE

Heres what youll find in the new Gluten Free Diet:
Detailed food and ingredient information
Creative ideas for meals and snacks
Gluten-free cooking and recipes with nutritional analysis
Prevention of cross-contamination
Nutrition information and practical strategies for healthy gluten-free living
Tips for eating out
Latest breaking news about oats, including position statements from
organizations around the world ... and references
New food and GF labeling regulations in the U.S., Canada, Europe and
Australia/NZ, as well as the international Codex Alimentarius
Over 3100 gluten-free specialty products listed by company name,
product name and package size
Directory of more than 270 American, Canadian and international
companies divided into 3 categories: manufacturers of GF products,
GF bakeries and GF stores & distributors
Resources- books, cookbooks, magazines, celiac groups around
the world and more!

Order your copy today.

www.glutenfreediet.ca
ALLERGIC LIVING | WINTER 2012

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