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Ravioli — Nutrients, Health Benefits, and Shopping Tips

Ravioli photo

Listonic Team

September 6, 2024

Ravioli are stuffed pasta that can be filled with anything from cheese to meat to vegetables. Find out how to select high-quality ravioli, learn about the nutritional aspects of different fillings, and discover the best ways to store them for optimal freshness.

Ravioli nutrients

Check the detailed nutritional values of ravioli, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 245 kcal

Nutrients per: 100 g% Daily Value*
Carbs40 g14.55%
Fiber3 g10.71%
Sugars1 g2%
Glycemic Index45 -
Protein9 g18%
Sodium200 mg8.7%
Total Fat5 6.41%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes ravioli stand out:

45

🟢 Low Glycemic Index

1 g

🍏 Low Sugar Content

Ravioli facts & tips

🛒
Pick ravioli with quality fillings and pasta. Fresh options offer better texture.
😋
Ravioli originated in Italy and are traditionally square with a filling, usually served with sauce.
📦
Store fresh ravioli in the refrigerator and use within two to three days. For longer storage, freeze it in an airtight container or freezer bag for up to two months. Cooked ravioli should be refrigerated and used within three to five days.

Health benefits

Understand how ravioli, particularly with fillings of vegetables or lean proteins, can be a wholesome and satisfying part of your diet.
  • Provides carbohydrates, which are a primary source of energy for the body and brain.
  • Rich in protein if filled with meat, cheese, or other protein-rich ingredients, supporting muscle growth and repair.
  • Contains essential vitamins and minerals such as B vitamins and iron, supporting overall health and well-being.
  • Versatile and nutritious when filled with vegetables, lean proteins, and whole grain pasta.

Health risks

Consider the potential issues tied to ravioli.
  • High carbohydrate content particularly in ravioli made from refined white flour, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics.
  • High fat content particularly in ravioli filled with cheese or meat, which can raise cholesterol levels and increase the risk of heart disease.
  • High sodium content in many commercial ravioli products, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for artificial additives such as preservatives or flavorings in some commercial ravioli, which may cause adverse reactions in sensitive individuals.
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How to choose ravioli

Ravioli should be uniform in shape with tightly sealed edges. The filling should be visible through thin pasta and appear fresh and moist. The pasta should cook evenly and hold its shape without splitting.

Avoid ravioli that appears dried out or has cracked edges, as these are prone to breaking during cooking. Packages where the pasta sticks together or has freezer burn should also be avoided, indicating poor quality or storage.

How to choose ravioli

How to store ravioli

Fresh ravioli should be stored in the refrigerator, preferably in an airtight container. Keep it in the coldest part of the fridge to maintain its freshness for up to three days. For longer storage, consider freezing the ravioli.

Exposure to air can cause ravioli to dry out and lose its quality. Avoid stacking ravioli without protection, as this can cause them to stick together. Always use a clean container and handle the ravioli gently to maintain its shape and texture.

✅ Extra Tip

To prevent ravioli from sticking together when freezing, first lay them out on a baking sheet in a single layer until frozen, then transfer them to a freezer-safe bag or container.

How long does it last?

Ravioli can last for 1-2 days in the refrigerator once cooked. For longer storage, cooked ravioli can be frozen for up to 2-3 months.

What to do with leftovers?

Leftover ravioli can be used in a variety of savory dishes. Reheat them and serve with your favorite sauce for a quick meal, or bake them in a casserole with cheese and vegetables for added texture and flavor. Ravioli is also great when tossed in a butter sauce with fresh herbs, garlic, and Parmesan.

Use ravioli in a pasta salad with fresh vegetables, olives, and a tangy vinaigrette, or mix them into a soup with broth, greens, and beans for a hearty dish. If you have a lot of ravioli, consider making a batch of ravioli lasagna by layering the pasta with sauce, cheese, and meat, then baking until bubbly. Ravioli can also be fried and served as an appetizer with marinara sauce for dipping. For a quick snack, reheat ravioli and serve with a drizzle of olive oil and a sprinkle of Parmesan, or toss with pesto for a flavorful twist.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How ravioli supports specific health conditions

Ravioli are pasta pockets filled with various ingredients, providing a source of carbohydrates for sustained energy, promoting brain function and physical activity. Depending on the filling, ravioli can also provide protein and vitamins, supporting muscle health and overall nutrition. Pairing ravioli with vegetable-based sauces can enhance their nutritional profile, contributing to digestive health and weight management.

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