1 cup (medium) of Pasta (Boiled) (140 g) has 217 calories. That works out to 155 calories per 100 g. It contains 42.6 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 18.2 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Pasta (Boiled)?

Boiled pasta is dried or fresh pasta, usually made from wheat flour or semolina and water, cooked in boiling water until tender. It has roots in Italian cooking, though pasta dishes are now everyday meals in many parts of the world.

On its own, it is mild in flavour, soft with a little bite when properly cooked, and ready to take on a sauce. It is commonly served with tomato, pesto or cheese sauces, or as a side alongside vegetables, meat or fish. Boiled pasta is chiefly a source of carbohydrates, with relatively little fat before sauces and toppings are added. Pair it with vegetables and a protein-rich ingredient for a more rounded meal.

Pasta (Boiled) Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

30.4g

· 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 (Boiled) Vitamins & Minerals

Vitamins

0.09mg · 8% DV

0.5mg · 3% DV

0.13mg · 3% DV

0.03mg · 2% DV

Minerals

Selenium

13µg · 24% DV

Zinc

1mg · 9% DV

Phosphorus

44mg · 6% DV

Magnesium

18mg · 4% DV

How Nutritious Is Pasta (Boiled)?

Nutrient density

Low

25/ 100

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

42/ 100

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 (Boiled) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pasta (Boiled)

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pasta (Boiled) 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 (Boiled) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pasta (Boiled) 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 (Boiled) Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Pasta (Boiled)

🍝vs🍚

Pasta (Boiled) vs Bulgur Pilaf35 kcal more per 100 g

→🍝vs🍝

Pasta (Boiled) vs Whole wheat pasta31 kcal more per 100 g

→🍝vs🥖

Pasta (Boiled) vs Breadstick255 kcal fewer per 100 g

→🍝vs🥯

Pasta (Boiled) vs Simit185 kcal fewer per 100 g

→

Foods Similar to Pasta (Boiled)

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍞

Bread

265 kcal

Frequently Asked Questions About Pasta (Boiled)

How do you keep boiled pasta from sticking together?

Toss boiled pasta with sauce soon after draining to keep it from clumping. If you are saving it for later, cool it promptly and store it in a sealed container; a little oil can help when it will be served without sauce.

Should you rinse boiled pasta?

Usually, no: rinsing boiled pasta washes away surface starch that helps sauce cling. Rinsing is useful for pasta salad because it cools the pasta quickly and stops it cooking further.

How long does boiled pasta last in the fridge?

Boiled pasta generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and discard it if it develops an unusual smell, sliminess, or mold.

Can you freeze boiled pasta?

Yes, boiled pasta can be frozen in airtight, portion-sized containers once it has cooled. Its texture may be softer after thawing, so it works especially well in baked pasta dishes, soups, and meals with plenty of sauce.

Why save the water from boiled pasta?

The starchy water from boiled pasta helps loosen a thick sauce and makes it cling more evenly to the noodles. Add a little at a time while tossing the pasta and sauce; too much can make the dish watery.

How do you reheat boiled pasta without drying it out?

Reheat boiled pasta in a pan with a splash of water or sauce, stirring until hot. For a microwave, cover the dish and heat in short intervals, stirring between them so the pasta warms evenly.

How do you know when boiled pasta is al dente?

Boiled pasta is al dente when it is tender but still offers a slight firmness in the center. Start tasting it before the package’s suggested cooking time ends, since pasta continues to soften if left in hot water.

Why does boiled pasta turn mushy?

Boiled pasta turns mushy when it cooks too long or sits in hot water after reaching the desired texture. Taste it as it cooks, then drain it promptly; if adding it to a hot sauce, leave it slightly firm.

Can you make boiled pasta ahead of time?

Yes, you can make boiled pasta ahead, but it is best to undercook it slightly, drain it, and cool it promptly. Refrigerate it in a sealed container, then finish heating it in the sauce just before serving.

Does boiled pasta double in size when cooked?

Boiled pasta becomes substantially heavier and larger as it absorbs water, but the amount varies with its shape and cooking time. For a recipe, measure the dry pasta before cooking when the instructions specify an uncooked amount.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026