1 cup (medium) of Pasta water (240 g) has 10 calories. That works out to 4 calories per 100 g. It contains 2.2 g of carbs, 0.2 g of protein, 0 g of fat and 0 g of fiber. Its 288 mg of Sodium covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Pasta water Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

0.9g

· 0% DV

Protein

0.1g

· 0% DV

Fat

· 0% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 90% · Protein 10% · Fat 0%

Pasta water Vitamins & Minerals

Vitamins

Vitamin A

0µg · 0% DV

0mg · 0% DV

0.03mg · 0% DV

Minerals

Sodium

120mg · 5% DV

Selenium

1µg · 2% DV

Phosphorus

8mg · 1% DV

Calcium

2mg · 0% DV

How Nutritious Is Pasta water?

Nutrient density

Low

5/ 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

40/ 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 water Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Pasta water

To burn the 4 calories in 100 g:

🚶

1min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

1min

Cycling

🏊

1min

Swimming

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

Is Pasta water Processed?

NOVA 2

Minimally 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 water 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 water Good For?

Vegan

✓ 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 water Fat Profile

SATURATED

MONOUNSATURATED

POLYUNSATURATED

Compare Pasta water

🍝vs☕️

Pasta water vs Turkish coffee3 kcal fewer per 100 g

→🍝vs🥛

Pasta water vs Ayran33 kcal fewer per 100 g

→🍝vs🧊🍵

Pasta water vs Iced Tea16 kcal fewer per 100 g

→🍝vs🍵

Pasta water vs Tea3 kcal more per 100 g

→

Foods Similar to Pasta water

☕️

Turkish coffee

7 kcal

🥛

Ayran

37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

Tea

1 kcal

🥤

Detox Water

2 kcal

🥤

Soda

42 kcal

☕️

Coffee

2 kcal

🥤

Cola

42 kcal

Frequently Asked Questions About Pasta water

How many calories are in pasta water, and is it diet-friendly?

Pasta water has 4 calories per 100 g. With 0 g fat and 0.9 g carbs, it can fit into lower-calorie eating patterns depending on portion size.

Does pasta water contain gluten, and is its glycemic index high?

Yes, pasta water contains gluten. Its glycemic index is 15, which is considered low.

Have another question about Pasta water?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026