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Keto pasta Calories
Low-carb, high-protein and fat pasta alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Keto pasta (90 g) has 108 calories. That works out to 120 calories per 100 g. It contains 4.5 g of carbs, 9 g of protein, 6.3 g of fat and 5.4 g of fiber. Its 63 mg of Phosphorus covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Keto pasta Nutrition Facts
Selected: 1 cup (medium) · 90 g
108
KCAL / 90G
Carbs
4.5g
· 2% DV
Protein
9g
· 18% DV
Fat
6.3g
· 8% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 33% · Fat 51%
Keto pasta nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 5.4 g | 19% |
| Protein | 9 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Keto pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 108 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| 1 cup (small) | 60 g | 72 kcal |
| 1 piece (medium) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 cup (large) | 120 g | 144 kcal |
| 1 piece (large) | 120 g | 144 kcal |
| 1 serving (large) | 150 g | 180 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Keto pasta
What is keto pasta made of?
Keto pasta has no single standard recipe; common versions use ingredients such as konjac, almond flour, eggs, or added fibre. Packaged products are formulated and processed, and their ingredients vary, so the type you buy affects its texture and cooking method.
How do you cook keto pasta?
Cook keto pasta according to its type. Konjac noodles are usually drained, rinsed, and briefly pan-dried, while flour- or egg-based versions may need boiling. Follow the package directions so the pasta does not become soggy or fall apart.
Does keto pasta taste like regular pasta?
Usually not exactly. Keto pasta can have a chewier, softer, or denser texture than wheat pasta, depending on its ingredients. A well-seasoned sauce can make the difference less noticeable, but the bite is often distinct.
Is keto pasta actually suitable for a keto diet?
Keto pasta is generally made for low-carbohydrate eating, but recipes differ between products. Check the serving information for net carbohydrates and fit the portion into your daily plan; the word “keto” alone does not guarantee every serving suits your target.
Which sauces go well with keto pasta?
Pesto, creamy mushroom sauce, meat sauce, and garlic butter all pair well with keto pasta. Konjac-based versions often hold sauce better after you drain and pan-dry them first; thicker sauces can also help balance their softer texture.
Can you use keto pasta instead of regular pasta in recipes?
Yes, but keto pasta may not behave like wheat pasta in the same recipe. It can cook faster, release less starch, or have a different bite, so adjust the cooking method and add the sauce shortly before serving.
Is konjac pasta the same as keto pasta?
No. Konjac pasta is one type of keto pasta, but keto versions can also be made from ingredients such as eggs or nut flours. Their texture and preparation differ, so “keto pasta” does not always mean konjac noodles.
Can you make keto pasta at home?
Yes. A common homemade approach is to make a dough from eggs and almond flour, roll it thin, and cut it into strips. Homemade keto pasta will have a different texture from konjac noodles and may need only brief cooking.
Can keto pasta help with weight loss?
Keto pasta can fit into a lower-carbohydrate meal, but it does not cause weight loss by itself. The sauce and toppings matter too: generous amounts of cheese, cream, or oil can make a serving much more filling and energy-dense.
Can keto pasta cause bloating?
Yes, it can cause bloating in some people. Konjac and added fibres may trigger gas or fullness, particularly if you are not used to them. Start with a small portion and drink water, especially with fibre-rich varieties.
Keto pasta Vitamins & Minerals
Vitamins
B12
0.18µg · 8% DV
B2
0.08mg · 6% DV
B1
0.07mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Phosphorus
63mg · 9% DV
Copper
0.07mg · 8% DV
Manganese
0.18mg · 8% DV
Iron
1.08mg · 6% DV
Sodium
81mg · 4% DV
Potassium ⭐
72mg · 2% DV
Keto pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto pasta
To burn the 108 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Keto pasta?
Keto pasta is a broad name for pasta-style products made as a lower-carbohydrate alternative to conventional wheat pasta; there is no single standard recipe, so ingredients and texture vary by product. Some versions are tender and chewy, while others have a more neutral flavour. It can be served with familiar pasta sauces, vegetables or a simple olive-oil dressing, much like regular pasta.
Its nutritional profile is notably different from standard pasta: per 100 g, it provides 5 g of carbohydrate and 10 g of protein. For a lighter meal, pair it with vegetables and a tomato-based sauce, and follow the package directions to get the best texture.
How Nutritious Is Keto pasta?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Keto pasta Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Keto pasta Contain Allergens?
No known major allergens
Which Diets Is Keto pasta Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto pasta Fat Profile
SATURATED
2.25g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.