🌾 Grains & Carbsveganvegetariandairy free
🍝 Calories in Pasta
The athlete's staple carbohydrate — slow energy release and easy to batch cook
Per 100g
360kcal
13g
Protein
71g
Carbs
1.9g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 75g dry pasta (1 serving) |
|---|---|---|
| Calories | 360kcal | 270kcal |
| Protein | 13g | 9.8g |
| Total Carbs | 71g | 53.3g |
| — of which Sugar | 0.6g | 0.5g |
| Total Fat | 1.9g | 1.4g |
| Dietary Fibre | 3g | 2.3g |
| Sodium | 6mg | 5mg |
Macro Breakdown
Protein13g (52 kcal)
Carbohydrates71g (284 kcal)
Fat1.9g (17.099999999999998 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron1.8mg
13% of daily reference intake
Potassium223mg
6% of daily reference intake
Magnesium53mg
14% of daily reference intake
✅ Key Nutrition Facts
- •GI of 49 — medium-low, slower energy release than bread or rice
- •13g protein per 100g dry — higher than most grains
- •Very low in fat — less than 2g per 100g
- •Easy to batch cook and store for meal prep
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 75g dry (1 serving) | 75g | 270 kcal | 9.8g |
| 100g dry | 100g | 360 kcal | 13g |
| 100g cooked | 100g | 360 kcal | 13g |
| 200g cooked portion | 200g | 720 kcal | 26g |
Frequently Asked Questions
How many calories in pasta?+
Dry pasta contains about 360 calories per 100g. Cooked pasta is approximately 130 kcal per 100g. A standard 75g dry serving (a common portion) is around 270 calories dry, or about 195 kcal when weighed cooked.
Is pasta good for weight loss?+
Pasta can be included in a weight-loss diet when portioned sensibly. With a GI of 49, it releases energy slowly. The sauce and toppings are usually what add significant calories. Portion control is key — a 75g dry portion is appropriate for most people.
Is whole wheat pasta healthier?+
Whole wheat pasta has more fibre (7g vs 3g per 100g), more vitamins, and a lower GI than regular pasta. If you enjoy it, it is the healthier choice. However, regular pasta is still a nutritious food and the difference is modest.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.