How Many Calories in Pasta? Nutrition Facts & Macros
A serving of cooked pasta (140g) has 220 calories
Protein 8.1g · Carbs 42.8g · Fat 1.3g
Pasta is one of the most popular foods worldwide — versatile, affordable, and a quick meal base. Whether you're cooking spaghetti, tracking carbs, or comparing white to whole wheat, knowing the exact nutrition facts helps. Here's everything you need to know about pasta calories and macros, based on USDA data for cooked enriched pasta. Cooked pasta contains about 62% water.
657 kJ · per 100g · Water: 62.13 g
Calorie Calculator: Pasta (Cooked)
140 g Pasta (Cooked) contains 220 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (140g) | 220 kcal | 8.1g | 42.8g | 1.3g |
| 1 large serving (200g) | 314 kcal | 11.6g | 61.2g | 1.9g |
| 100 grams | 157 kcal | 5.8g | 30.6g | 0.9g |
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Pasta (Cooked) — Nutrition Facts
| Pasta (Cooked) | per 100g |
|---|---|
| Calories | 157 kcal |
| Protein | 5.8 g |
| Fat | 0.93 g |
| Carbs | 30.59 g |
| Fiber | 1.8 g |
| Sugar | 0.56 g |
| Sodium | 131 mg |
| Potassium | 44 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Water | 62.13 g |
Source: USDA FoodData Central (FDC ID: 169751) · Data verified April 2026
Variations
Whole wheat pasta (cooked)
124 kcal per 100g — less than white (157 kcal). More fiber (3.9g vs 1.8g), lower glycemic index. Similar protein (5.3g). Nutritionally superior choice for weight management.
Dry pasta (uncooked)
371 kcal per 100g — 2.4× more than cooked due to no water. Protein 13g, carbs 74.7g per 100g. About 75g dry = 150g cooked. Check if your tracking uses dry or cooked weight.
Dietary Perspectives
For Weight Loss
At 157 kcal per 100 g (cooked), pasta is moderately calorie-dense. It provides 30.6 g of carbohydrates, 5.8 g of protein, and 0.9 g of fat per 100 g. Fiber is 1.8 g per 100 g. A typical serving (~200 g cooked, ~314 kcal) is substantial before sauce. Portion control is essential — use a food scale rather than estimating. Cooling cooked pasta creates resistant starch which reduces effective calories.
For Athletic Performance
Cooked pasta is one of the best carb-loading foods with 30.6 g of carbohydrates per 100 g — 78% of calories from carbs. A serving (~200 g) provides approximately 61 g of carbs for glycogen replenishment. Low fat (0.9 g) means rapid digestion. The classic marathon-eve dinner for a reason — sustained energy release from complex carbohydrates.
For Keto
Not compatible with a ketogenic diet. Cooked pasta contains 28.8 g of net carbs per 100 g (30.6 g total carbohydrates minus 1.8 g fiber). A typical serving (~200 g) has approximately 57.6 g of net carbs — far exceeding any daily keto limit. Zucchini noodles or shirataki noodles are popular keto pasta alternatives.
Frequently Asked Questions
How many calories are in pasta?
A serving of cooked pasta (140g, about 1 cup) contains approximately 220 calories. Per 100g, cooked enriched pasta has 157 calories. A large portion (200g) has about 314 calories. These numbers are for plain pasta without sauce — adding sauce, cheese, or oil can double the calories.
How many carbs are in pasta?
Per 100g, cooked pasta contains 30.59g of carbohydrates, of which 0.56g is sugar and 1.8g is fiber. A serving (140g) has about 42.8g of carbs. Pasta is a significant carb source — not suitable for keto or very low-carb diets.
Is pasta good for weight loss?
Pasta gets a bad reputation, but plain cooked pasta is moderate at 157 kcal per 100g — less than bread (252 kcal) and rice (130 kcal is actually less). The issue is portion size and toppings. A reasonable 140g portion (220 kcal) with vegetables and lean protein makes a balanced meal. Control portions and avoid cream-based sauces.
Cooked vs dry pasta — what's the difference?
Cooked pasta: 157 kcal per 100g (62% water). Dry pasta: ~371 kcal per 100g (10% water). Cooking roughly doubles the weight: 75g dry becomes ~150g cooked. The total calories are the same — cooking just adds water. Food labels usually show DRY values, so be careful when tracking.
Whole wheat vs white pasta — what's the difference?
White (cooked): 157 kcal, 1.8g fiber, 5.8g protein per 100g. Whole wheat (cooked): ~124 kcal, 3.9g fiber, 5.3g protein per 100g. Whole wheat has more fiber (2×), fewer calories, and a lower glycemic index. Nutritionally superior, though slightly different in texture and taste.
How much protein is in pasta?
Cooked pasta has 5.8g of protein per 100g. A serving (140g) provides about 8.1g of protein. While not a primary protein source, pasta contributes meaningful protein when paired with meat, cheese, or legumes. Whole wheat pasta has slightly less protein (5.3g per 100g).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pasta (Cooked) | 157 | 5.8g | 30.59g | 0.93g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
per 100g
Per 100g cooked, pasta has 157 kcal — more than rice (130 kcal) and potatoes (86 kcal), but less than bread (252 kcal). A serving (140g, 220 kcal) is a moderate carb base. Sauce and toppings typically add more calories than the pasta itself.
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