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Calories in Pasta

Q: How many calories in pasta?

Cooked pasta has 131 calories per 100g. A cup (140g): 183 kcal and 7g protein.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

131

kcal

per 100g

5.0

Protein

1.1

Fat

25.0

Carbs

1.8

Fiber

183

kcal per cup cooked (140g)

131

kcal per 100g cooked

kcal per oz (28g)

Pasta nutrition facts and calories per 100g

😌Surprisingly low GI 43-50 — lower than rice

💪5g protein per 100g

💊Enriched — folate 21% DV

🔬Selenium — 39% Daily Value

😴Al dente = lower GI than overcooked

🍝Core of Mediterranean diet

🌾 Calculate Calories for Any Pasta Weight

Weight100g

Nutrition Facts

Per 100g cooked pasta

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked pasta contains 131 calories per 100g. A cup (140g) has 183 calories with 7g protein. Pasta has a surprisingly low glycemic index (43-50) — lower than rice and bread — due to its dense structure slowing starch digestion. Al dente pasta has a lower GI than overcooked. Cold pasta has GI ~28.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Selenium	21.5µg	39%
Folate	83µg	21%
Manganese	0.48mg	21%
Thiamine (B1)	0.17mg	14%
Iron	1.1mg	6%
Phosphorus	58mg	5%
Niacin (B3)	0.87mg	5%
Magnesium	18mg	4%
Potassium	44mg	1%
Zinc	0.44mg	4%

Calories in Pasta by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates25.0g · 76% of calories

Protein5.0g · 15% of calories

Fat1.1g · 8% of calories

Fiber1.8g (included in carbs)

Net carbs: 23.2g/100g. GI ~43-50 (lower than rice). Al dente = lower GI. Dry: 371 kcal/100g. Whole wheat pasta: ~124 kcal/100g with more fiber (3.9g).

Micronutrient Highlights

🔬

Selenium

21.5µg

39% DV

Antioxidant and thyroid

💊

Folate (B9)

83µg

21% DV

Enriched — cell division

⚡

Manganese

0.48mg

21% DV

Antioxidant enzymes

⚡

Thiamine (B1)

0.17mg

14% DV

Carbohydrate metabolism

🔴

Iron

1.1mg

6% DV

Enriched — oxygen transport

🦴

Phosphorus

58mg

5% DV

Bone and energy

Pasta Health Facts

Low Glycemic Index — Surprising Reality

Pasta has GI 43-50 — significantly lower than white rice (73), white bread (75), or brown rice (68). The dense protein-starch matrix slows enzyme access to starch. Al dente pasta (firm) has GI ~5-10 points lower than overcooked. Cooling drops GI to ~28 via resistant starch formation.

The Mediterranean Paradox

The Mediterranean diet — consistently associated with lowest cardiovascular disease rates and longest longevity — includes substantial pasta. Italians eat ~26kg of pasta per person per year yet have notably low obesity rates. Research confirms moderate pasta within a Mediterranean dietary pattern is not associated with overweight. Portion size and accompaniments are the key variables.

Enrichment — B Vitamins and Iron

Enriched pasta provides 21% of daily folate — significant for DNA synthesis and pregnancy. Thiamine, riboflavin, niacin, and iron are also restored. This ensures pasta is nutritionally meaningful, even as a refined carbohydrate.

Resistant Starch and Cold Pasta

A 2008 study found cold pasta had GI of 28 vs 48 when freshly cooked. Pasta salad and reheated pasta have lower glycemic impact than freshly cooked. This effect persists through reheating — resistant starch does not fully revert.

Pasta vs Other Grains — Calorie Comparison

Is Pasta Suitable for Your Diet?

⚠️

Weight loss

In moderation — watch portions

❌

Keto

No — 23.2g net carbs

❌

Paleo

❌

Gluten-free

No — contains wheat

⚠️

Diabetic

In moderation — GI 43-50

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Mediterranean

Core staple

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Frequently Asked Questions

How many calories in pasta?

Cooked pasta has 131 calories per 100g. A cup (140g): 183 kcal and 7g protein.

Is pasta healthy?

Yes in moderate portions — low GI (43-50), enriched B vitamins, and 5g protein per 100g. The issue is usually large portions and high-calorie sauces, not pasta itself.

Is pasta good for weight loss?

In appropriate portions, yes. Low GI means slower energy release. Research shows moderate pasta consumption is not associated with overweight in Mediterranean populations.

Is pasta keto?

No — 23.2g net carbs per 100g cooked.

Whole wheat vs regular pasta?

Whole wheat: 3.9g fiber, more minerals, GI ~42. Regular: 1.8g fiber, GI ~45-50. Whole wheat is nutritionally superior.

Does pasta spike blood sugar?

Less than expected — GI 43-50 is lower than rice or bread. Al dente cooking lowers GI further. Cooling pasta to eat cold drops GI to ~28.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.