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Pasta Calories
Carbohydrate source, low fat, low fiber
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Pasta (140 g) has 221 calories. That works out to 158 calories per 100 g. It contains 43.3 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 21 µg of Selenium covers 38% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Pasta?
Pasta is made by mixing wheat flour—often durum wheat semolina—with water, then shaping and drying the dough. It is closely associated with Italian cooking, where the many shapes are matched with different sauces, though it is now a familiar staple in kitchens around the world.
Boiled until tender or left pleasantly firm, pasta is commonly served with tomato, cheese, oil-based or meat sauces; in English-speaking households it also appears in baked dishes and quick weeknight meals. Its main nutritional role is to provide carbohydrates, while plain pasta is low in fat and relatively low in fibre. Pair it with vegetables and a source of protein for a more rounded meal, or choose a lighter sauce when you want the dish to feel less rich.
Pasta Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
30.9g
· 11% DV
Protein
5.8g
· 12% DV
Fat
0.9g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
Pasta Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.2mg · 8% DV
B5
0.23mg · 5% DV
B2
0.04mg · 3% DV
Minerals
Selenium
15µg · 27% DV
Zinc
1mg · 9% DV
Phosphorus
52mg · 7% DV
Iron
1mg · 6% DV
How Nutritious Is Pasta?
Nutrient density
Low
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
Medium
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.
Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pasta
To burn the 158 calories in 100 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.
Is 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 Pasta Contain Allergens?
Contains these allergens:
Which Diets Is Pasta Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pasta Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Compare Pasta
Foods Similar to Pasta
Frequently Asked Questions About Pasta
How do you cook pasta?
Cook pasta in a pot of boiling water, stirring occasionally so the pieces do not clump. Follow the package directions, then taste a piece near the end of the cooking time to check whether it has the texture you want.
Should you salt pasta water?
Yes, salting the water seasons pasta as it cooks. Add salt once the water is boiling, then stir in the pasta; the pasta itself will not absorb all the salt in the pot.
Should you rinse pasta after cooking?
Usually, no. Rinsing hot pasta washes away surface starch that helps sauce cling to it. Rinse it only when you are making a cold pasta salad and want to cool it quickly.
What does al dente pasta mean?
Al dente pasta is cooked through but still pleasantly firm when bitten. Start tasting it near the end of the package cooking time, and drain it a little early if it will finish cooking in hot sauce.
Why does pasta water make sauce better?
Pasta water contains starch released during cooking, which can help sauce cling to the pasta and become cohesive. Stir a small splash into the sauce as you toss it with the pasta, adding more only as needed.
Does pasta need to be cooked before baking?
Usually, yes: most baked pasta recipes call for the pasta to be boiled first, often until just shy of tender. Some recipes are designed for uncooked pasta and provide enough liquid and baking time, so follow the specific recipe.
What is the difference between fresh and dried pasta?
Fresh pasta is softer and cooks faster, while dried pasta is shelf-stable and usually takes longer to cook. They can have different textures, so use the type named in the recipe or adjust the cooking time by tasting.
Can you freeze cooked pasta?
Yes, cooked pasta can be frozen, though it may be softer after thawing. Cool it promptly, store it in an airtight freezer-safe container, and thaw it in the refrigerator or reheat it directly in a sauce.
How long does cooked pasta last in the fridge?
Cooked pasta generally keeps for 3–5 days in the refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking, and discard it if it develops an unusual smell or appearance.
Which pasta shape works best with thick sauce?
Short, ridged or hollow pasta shapes, such as rigatoni and fusilli, work well with thick sauces because the sauce catches in their grooves and openings. Long smooth pasta is often easier to toss with thinner, oil-based sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.