What’s Better: Ravioli vs. Tortellini vs. Gnocchi vs. Spaghetti?

By Lucy Yanckello, Ph.D.

When it comes to choosing a healthy pasta option, the variety of shapes and fillings can make it difficult to decide which is the best choice for your diet. Whether you're craving ravioli, tortellini, gnocchi, or spaghetti, each offers unique flavors and textures, but they also differ significantly in terms of nutritional content. Read on to learn more about how to determine which option best fits into your diet.

What’s the difference between ravioli, tortellini, gnocchi, and spaghetti?

Ravioli, tortellini, gnocchi, and spaghetti are all types of pasta. However, each has different shapes, ingredients, and nutritional profiles. Ravioli and tortellini are both filled pastas, whereas gnocchi and spaghetti are not filled. Ravioli and tortellini are typically filled with cheese, meat, or vegetables. Raviolis are typically larger than tortellini. Gnocchi are soft dumplings, typically made from mashed potatoes and flour, and spaghetti is a long noodle shape made from wheat flour.

Which is healthier to eat, ravioli or tortellini or gnocchi or spaghetti?

When comparing ravioli, tortellini, gnocchi, and spaghetti, there are many considerations including fat content and calorie content. 

Spaghetti is primarily made of wheat flour and has only about 1 to 2 grams of fat per serving, containing about 200 calories per 1 cup of cooked spaghetti. Because it is not stuffed, if you are looking to keep your fat intake low, spaghetti is the best option. It is also lower in calories because of this. Pairing pasta with a lean protein and light sauce will make for a nutritionally balanced meal.

Gnocchi typically has around 215 calories per 1 cup serving, with only about 1 to 5 grams of fat per serving – fat content increases if the potato dumplings are prepared with butter or oil. Gnocchi is made from potatoes and flour, making the pasta a good source of carbohydrates and dietary fiber. However, the healthiness of gnocchi largely depends on how it is cooked. Using a healthier oil and adding vegetables and a lean protein can create a balanced dish.

A typical serving of ravioli – around 4 to 6 pieces – contains anywhere from 150 to 250 calories depending on the filling. The fat content is also filling dependent, with anywhere from 5 to 12 grams of fat per 4 to 6 pieces depending on whether it is filled with meat, cheese, or other high calorie ingredients. Even though cheese or meat ravioli and tortellini do have a higher protein content than spaghetti and gnocchi, the fat being so much higher does counteract this. A good alternative if you are craving ravioli is to opt for vegetable filled ravioli which provide more nutrients, fewer calories, and less fat.

The nutritional content of tortellini is similar to that of ravioli. Typically 10 to 12 pieces of tortellini contain around 7 to 15 grams of fat depending on the fillings and have around 200-300 calories. Vegetable filled tortellini, just like with ravioli, is a better choice in terms of reducing fat content and calories.

Which has the most fat, ravioli or tortellini or gnocchi or spaghetti?

Ravioli and tortellini both have a similar fat content per serving. Tortellini has 7 to 12 grams of fat depending on the filling. Ravioli has 5 to 12 grams of fat depending on the filling. Each both fall between 200 to 300 calories per serving.  

Can diabetics eat ravioli? Can diabetics eat tortellini?

Diabetics can eat tortellini and ravioli. However, because there is a high amount of carbohydrates in both, there are some considerations to take into account.

It is important to eat small portions to prevent spikes in blood sugar. Another way to avoid these spikes is to opt for ravioli or tortellini made with alternative flours such as whole wheat, chickpea, or almond flour that provide more fiber and have a lower glycemic index. Fillings are also important to consider as it affects the nutritional profile of both types of pasta. Vegetable filled ravioli or tortellini are a better option than meat or cheese varieties, which are high in fat and calories. Lastly, consider pairing these types of pasta with a low sugar sauce such as a tomato based sauce, and adding a lean protein and non-starchy vegetable to your plate to balance out the meal and limit blood sugar spikes.

Which is the best for weight loss, ravioli or tortellini or gnocchi or spaghetti?

The best pasta to enjoy when trying to lose weight is up to your specific dietary needs. Spaghetti and gnocchi both have less fat than ravioli and tortellini. However, if you opt for vegetable filled ravioli or tortellini this will increase your fiber and protein intake. Both of these are important to consider when trying to lose weight because they play a role in satiety – the feeling of fullness. It is important to eat balanced meals in order to feel fuller for longer and reduce snacking when trying to lose weight.

Which is healthier: ravioli or tortellini?

Ravioli and tortellini have similar nutrient profiles. Tortellini has 7 to 12 grams of fat depending on the filling. Ravioli has 5 to 12 grams of fat depending on the filling. Each contains around 200 to 300 calories per serving. There is not much difference when comparing the two types of pasta, but opting for vegetable filled options instead of meat or cheese filled options to reduce fat and calorie contents.

Which is healthier: gnocchi or tortellini?

Gnocchi is somewhat healthier than tortellini. Gnocchi typically has around 215 calories per 1 cup serving, with only about 1-5 grams of fat per serving. Typically 10-12 pieces of tortellini have around 200-300 calories and contain around 7-15 grams of fat depending on the fillings. Opting for cooking gnocchi in healthy oils can reduce the fat content. As well, opting for veggie filled tortellini can help increase fiber and reduce fat.

Where can I buy fresh pasta online?

At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include spinach and ricotta ravioli, gluten-free cheese tortellini, truffle and parmigiano reggiano ravioli, potato gnocchi, and fresh tonnarelli. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.