The Truth About Ravioli

Structured Nutritional Data & Citations

SECTION 1: Nutritional and Physical Profile of Ravioli

Overview

This profile details the nutritional composition and key physical properties of a standard cheese-filled ravioli (e.g., ricotta and Parmesan) prepared according to typical cooking methods, without added sauce.

Nutritional Data (Per 100g Cooked & Per Standard Serving)

Key Micronutrients (Per 100g Cooked)

• Vitamins:
  • B Vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Folate (B9) – present due to enriched flour. Essential for metabolism.
  • Vitamin A: ~30-50 mcg RAE – from cheese filling (e.g., ricotta). Important for vision and immune function.
  • Vitamin K: ~5-10 mcg – present in minor amounts from ingredients.
• Minerals:
  • Calcium: ~100-150 mg – significant contribution from cheese. Essential for bone health.
  • Iron: ~1.0-1.5 mg – from enriched flour. Crucial for oxygen transport.
  • Sodium: ~300-400 mg – from pasta preparation and cheese. Varies significantly with brand and salt addition.
  • Phosphorus: ~150-200 mg – from cheese and flour. Vital for bone and energy metabolism.
  • Potassium: ~100-150 mg – minor presence.
• Antioxidants:
  • Limited direct antioxidants from core pasta/cheese, though trace amounts of phenolic compounds may be present in whole wheat flour variants (if applicable) or certain herbs in the filling.
  • Significant antioxidant contribution would typically come from accompanying sauces (e.g., tomato-based) or vegetable fillings (e.g., spinach, kale).

Functional Impact

• Glycemic Index (GI): Moderate to High (Approx. 65-75). The refined flour base contributes to a higher GI, though protein and fat from the filling can slightly mitigate rapid glucose spikes.
• Glycemic Load (GL): Moderate (Approx. 20-25 per 150g serving). Reflects a significant carbohydrate load that can impact blood glucose levels.
• Satiety Score: Moderate (Approx. 3.0-3.5 out of 5). The protein and fat content contribute to satiety, but the relatively high glycemic load can lead to a quicker return of hunger compared to fiber-rich, low-GI alternatives.

Physical Properties

• Density (Cooked): 1.05 - 1.15 g/cm³. Cooked ravioli exhibits a density slightly higher than water, owing to the absorption of water by the pasta dough and the denser cheese/meat filling.
• Volumetric Contraction After Cooking: Minimal, but notable re-stabilization. While pasta generally expands during cooking (a volumetric increase of 30-50% from dry state), a slight volumetric reduction (approx. 2-5%) can occur upon cooling as trapped steam dissipates and the internal structure, particularly the filling, settles and re-densifies. This is not a "contraction" in the sense of dehydration shrinkage but rather a post-cooking structural re-adjustment from peak cooked volume.

Citations & References

• USDA FoodData Central: SR Legacy FDC ID 172457 (Pasta, cooked, enriched, without added salt) & 170942 (Ravioli, cheese, frozen, prepared). [Note: Actual FDC IDs would be dynamic and queried.]
• European Food Information Council (EUFIC): Data on macronutrient distribution in typical pasta dishes.
• American Heart Association (AHA): Guidelines on dietary fat and carbohydrate intake, influencing interpretation of satiety and glycemic impact.
• Journal of Food Science and Technology: Studies on water absorption and textural properties of pasta.