Group · Starchy foods
Gnocchi
Potato gnocchi combine cooked potato, flour and egg, shaped into small dumplings. They are starchy foods, not pasta: potato dominates, which explains a composition quite different from that of dried pasta.
On the nutrition side, cooked gnocchi provide 178 kcal per 100 g, with 34.1 g of carbohydrate, 5.01 g of protein, 2.05 g of fat and 1.75 g of fibre. They provide 184 mg of potassium and 27.1 µg of vitamin B9 per 100 g. One point to watch: 1.01 g of salt per 100 g in packaged versions.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 178 kcal |
| Kilojoules | 755 kJ |
| Protein | 5,1 g |
| Carbohydrate | 34,1 g |
| Fat | 2,1 g |
| Fibre | 1,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese1,4 mg70 %
- Iodine60 µg40 %
- Copper0,14 mg14 %
- Vitamin B927,1 µg14 %
- Omega-6 LA1,02 g10 %
- Vitamin B31,6 mg10 %
- Potassium184 mg9 %
- Selenium5 µg9 %
See the other 10 nutrients
- Vitamin B60,12 mg9 %
- Vitamin B10,08 mg8 %
- Vitamin B120,15 µg6 %
- Phosphorus39 mg6 %
- Magnesium18,8 mg5 %
- Iron0,7 mg5 %
- Zinc0,5 mg5 %
- Vitamin B50,24 mg4 %
- Omega-3 ALA0,02 g1 %
- Calcium5,1 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
It is never the gnocchi that weighs the dish down. At 178 kcal per 100 g, they are comparable to cooked pasta. The sauce decides: cream and cheese can triple the total, while a tomato and basil sauce adds only a few dozen kilocalories.
Pan-fried rather than boiled. Sautéed dry or with very little oil in a non-stick pan, they turn golden and crisp: more flavour for barely more fat, and the sauce becomes unnecessary.
The salt in packaged versions. 1.01 g per 100 g comes to about 2 g for a 200 g plate. Do not salt the cooking water and go lighter on the sauce accordingly. See salt for daily guidelines.
They cook in two minutes, so watch the clock. They are ready when they float to the surface. One minute too long and they fall apart, which is pretty much the only cause of failed gnocchi.
They contain gluten. Wheat flour is essential to hold them together. There are versions made with rice flour, with a firmer texture. Conversely, Roman-style semolina gnocchi are not a gluten-free alternative.
Sources
Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).
