How Many Calories Are in 500g of Gnocchi?

December 14, 2025 •

4 min read

A 500g serving of gnocchi can contain anywhere from 585 to over 800 calories, a significant variation depending on the brand and recipe. This guide breaks down the factors that influence the total number of calories in 500g of gnocchi, from ingredients to preparation methods.

Quick Summary

The calorie count for 500g of gnocchi varies widely based on brand, ingredients, and preparation. This guide provides a detailed breakdown of the nutritional information, comparing different types of gnocchi to help you make an informed choice.

Key Points

Significant Calorie Variation: A 500g serving of gnocchi can range from under 600 to over 800 calories depending on the brand and recipe.
Ingredients Matter: The type of flour, potatoes, and inclusion of eggs or fats directly impact the final calorie count.
Homemade vs. Packaged: Homemade gnocchi allows for the greatest control over ingredients and calorie content, while packaged brands vary significantly.
Sauce Adds Calories: The total calorie count is heavily influenced by the sauce and preparation method; creamy sauces and frying can add significant calories.
Healthier Alternatives Exist: Opting for cauliflower, sweet potato, or whole wheat gnocchi can provide a lower-calorie, more nutrient-dense meal.
Portion Control is Key: A standard serving size is typically 100-130g, so a 500g package represents several servings, not a single one.

The Calorie Range in 500g of Gnocchi

Understanding the calorie content of a 500g portion of gnocchi is not as simple as looking up a single figure. The number of calories can differ dramatically depending on several key factors, including whether it is homemade or packaged, the type of potato used, and the additional ingredients. Packaged gnocchi, for example, often contains different preservatives and starches that can alter its nutritional profile, whereas a homemade batch has a calorie count that is fully dependent on the cook's choices. It is this variation that necessitates a deeper look into the components of gnocchi.

The Impact of Ingredients

The primary ingredients in traditional gnocchi are potatoes, flour, and eggs. Each plays a role in the final calorie count:

Potatoes: The type and moisture content of the potatoes are crucial. A fluffier, starchier potato absorbs less flour, which can slightly lower the overall calorie density compared to a waxier, waterlogged potato requiring more flour to bind the dough.
Flour: The type and quantity of flour are major contributors. Using a standard white flour adds a substantial amount of carbohydrates and calories. Some recipes might use a higher proportion of flour, increasing the calorie density, while homemade versions often aim for the minimum amount needed.
Eggs: While not always used, eggs add protein and calories. The inclusion of egg yolks, in particular, will slightly increase the fat and calorie content compared to a dough made with just potatoes and flour.
Added Fats: Ingredients like oil or cheese, sometimes incorporated into the dough for richness, can further elevate the calorie count.

Fresh, Packaged, and Homemade Gnocchi Compared

There are distinct differences in the calorie counts between these gnocchi categories. Packaged gnocchi, which is pre-made and sold refrigerated or shelf-stable, has a set nutritional label. These brands often differ, as seen in the wide range of values found through simple searches. Fresh, refrigerated gnocchi generally has a slightly higher moisture content and may use fewer preservatives than shelf-stable versions. Homemade gnocchi offers the most control, allowing you to tailor ingredients for a lower-calorie result, such as by using sweet potatoes or cauliflower.

Comparison Table: Gnocchi Calories by Type and Brand

The following table illustrates the potential calorie variation in a 500g serving based on different products and recipes found through nutritional databases.


Gnocchi Type / Brand	Per 100g (kcal)	Per 500g (kcal)	Source
Giovanni Rana (Packaged)	133	665	Fitatu
Il Pastaio (Packaged)	174	870	Fitatu
Ottima (Packaged)	117	585	Fitia
Dell'Ugo (Fresh Potato)	133	665	Dell'Ugo
Sainsbury's (Fresh)	161	805	Sainsbury's
Generic Potato Gnocchi	135	675	Today Show
Homemade Potato Gnocchi*	Varies	~866 (based on 40g flour, 180g potato, 1 egg yolk)	Fitia

*The homemade calculation is based on one specific recipe and can vary significantly.

The Role of Sauces and Preparation

It is vital to remember that the calories from gnocchi itself are only part of the story. The total calorie count for your meal will increase significantly based on the sauce and other additions. A rich, creamy Alfredo sauce will add far more calories and fat than a simple tomato sauce or a light sage and butter dressing. Frying gnocchi to achieve a crispy texture also adds calories from oil or butter, whereas boiling or steaming adds no extra calories to the dumplings themselves.

Healthier Gnocchi Alternatives

For those seeking a lower-calorie option, modern twists on gnocchi offer a great solution. These healthier versions can provide similar textures with fewer carbs and calories, and more nutrients.

Cauliflower Gnocchi: A popular alternative made primarily from cauliflower and cassava flour, significantly reducing the calorie and carbohydrate load.
Sweet Potato Gnocchi: Offers a richer flavor profile and a boost of Vitamin A. While not a dramatic calorie reduction from potato gnocchi, it adds nutritional benefits.
Whole Wheat Gnocchi: Using whole wheat flour in homemade gnocchi increases fiber content, which can improve satiety and digestive health.
Ricotta Gnocchi: Made with ricotta cheese instead of potatoes, these dumplings are lighter in texture and can be a delicious alternative, though the calorie count depends on the specific recipe and type of cheese used.

Conclusion: Making an Informed Choice

The calorie count for 500g of gnocchi is highly variable, influenced by ingredients, brand, and preparation methods. While some packaged versions can contain as many as 870 kcal, others fall closer to 600 kcal. For those monitoring their calorie intake, homemade gnocchi offers the most control, allowing for lower-calorie modifications. Alternatives like cauliflower or sweet potato gnocchi are also excellent choices for a lighter meal. Ultimately, the sauce and preparation method play a critical role in the final dish's calorie total. By understanding these factors, you can make smarter, healthier decisions when enjoying this beloved Italian dish.

For more insight into gnocchi's nutritional value compared to other pasta types, see this article from TODAY.com.

TODAY.com: Gnocchi Vs. Pasta: Which Is Healthier?

Frequently Asked Questions

Gnocchi generally contains fewer carbohydrates per cooked serving than standard dried pasta, but it also has slightly less protein. However, both are primarily carbohydrate sources, and the overall healthiness depends heavily on the sauce and preparation.

To reduce calories, you can make your gnocchi with cauliflower or sweet potato, use whole wheat flour, or pair it with a low-calorie sauce like a simple tomato or herb sauce. Steaming or boiling instead of frying also helps.

A standard uncooked portion of gnocchi is typically 100-130g per person. This amount can be adjusted based on whether it is a main course or part of a larger meal with rich sauces.

Different brands use varying proportions of potatoes, flour, and other ingredients, which leads to different calorie and nutritional profiles. Additives and processing can also play a role in the final calorie count.

Homemade gnocchi can be lower in calories if you use less flour or incorporate healthier ingredients like cauliflower. However, a traditional homemade recipe could be similar or higher in calories depending on the specific ingredients and proportions.

No, boiling gnocchi does not change the inherent calorie count of the dumplings themselves. It is the addition of any fats or sauces after boiling that will increase the total calories of the dish.

The calorie difference depends on the recipe. Ricotta gnocchi is often lighter in texture and can be lower in calories due to the use of cheese instead of potato, but the specific type of ricotta and added flour will determine the final number.