1 cup (medium) of Plain 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 Plain pasta?

Plain pasta is dried pasta, usually made from durum wheat semolina, boiled and served without a sauce or other toppings. It is closely associated with Italian cooking, but its simple, filling quality has made it a familiar staple in kitchens around the world.

When properly cooked, it is tender with a little bite and a mild, wheaty flavour. It can be served as a side, tossed with a little olive oil or butter, or used as a base for tomato sauce, vegetables, cheese or meat. Plain pasta is mainly a source of carbohydrates, with 30.9 g per 100 g; adding vegetables and a protein-rich topping makes for a more balanced meal. Keep added fats modest if you want a lighter plate.

Plain 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%

Plain pasta Vitamins & Minerals

Vitamins

0.08mg · 7% DV

0.7mg · 4% DV

0.04mg · 3% DV

0.13mg · 3% DV

Minerals

Selenium

15µg · 27% DV

Zinc

1mg · 9% DV

Phosphorus

44mg · 6% DV

Magnesium

18mg · 4% DV

How Nutritious Is Plain pasta?

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.

Plain pasta 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 Plain pasta

To burn the 158 calories in 100 g:

🚶

39min

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 Plain 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 Plain pasta 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 Plain 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

Plain pasta Fat Profile

SATURATED

0.17g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.19g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Plain pasta

🍝vs🍚

Plain pasta vs Bulgur Pilaf38 kcal more per 100 g

→🍝vs🍝

Plain pasta vs Whole wheat pasta34 kcal more per 100 g

→🍝vs🥖

Plain pasta vs Breadstick252 kcal fewer per 100 g

→🍝vs🥯

Plain pasta vs Simit182 kcal fewer per 100 g

→

Foods Similar to Plain pasta

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Plain pasta

How do you cook plain pasta?

Cook plain pasta by adding it to a pot of boiling water and stirring occasionally until tender. Check the package for the suggested cooking time, then drain it. Add a little olive oil or butter only if you want to serve it without sauce.

Should you salt the water for plain pasta?

Yes, salting the cooking water seasons plain pasta from the inside. Add salt once the water is boiling, before adding the pasta; the pasta itself may taste bland if the water is left unseasoned.

Should you rinse plain pasta after cooking?

Usually, no. Rinsing plain 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 or stop the cooking.

Is plain pasta better cooked al dente?

Plain pasta is often best cooked al dente, when it is tender but still slightly firm. Check it near the end of the package’s suggested cooking time, since the exact timing varies by pasta shape and brand.

What can you add to plain pasta to make it taste better?

You can add olive oil or butter, grated cheese, herbs, or a simple tomato sauce to plain pasta. For a more filling meal, serve it with vegetables and a protein such as beans, eggs, fish, or chicken.

How long does cooked plain pasta last in the fridge?

Cooked plain pasta keeps for about three to five days in the refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking, and discard it if it has been left out longer.

Can you freeze cooked plain pasta?

Yes, cooked plain pasta can be frozen, though it may become softer after thawing. Cool it, divide it into airtight portions, and freeze; thaw it in the refrigerator and reheat it with a splash of water.

How do you reheat plain pasta without drying it out?

Reheat plain pasta with a little water to keep it from drying out. Warm it in a covered microwave-safe container, stirring partway through, or heat it in a pan with a splash of water until steaming.

Does plain pasta make you gain weight?

Plain pasta does not automatically cause weight gain; overall eating patterns matter. Large portions and calorie-dense toppings can make a meal more energy-rich, while adding vegetables and a protein source can make it more satisfying.

Does plain pasta raise blood sugar?

Yes, plain pasta can raise blood sugar because it contains carbohydrates. Portion size and what you eat with it also matter; people with diabetes may find that combining it with vegetables and protein helps make a meal more balanced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026