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How Many Calories in Pasta?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 45 kcal | 1.6g |
| 100g | 158 kcal | 5.8g |
| 1 cup cooked | 196 kcal | 7.2g |
A pasta contains 158 calories per 100g. A typical 1 cup cooked (124g) provides about 196 calories. Pasta is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pasta Nutrition Facts
| Nutrient | Per 100g | Per serving (124g) |
|---|---|---|
| Calories | 158 kcal | 196 kcal |
| Protein | 5.8g | 7.2g |
| Carbohydrates | 30.9g | 38.3g |
| of which Sugars | 0.6g | 0.7g |
| Fat | 0.9g | 1.1g |
| of which Saturates | 0.2g | 0.2g |
| Fibre | 1.8g | 2.2g |
| Sodium | 1.0mg | 1mg |
| Potassium | 44.0mg | 55mg |
| Calcium | 7.0mg | 9mg |
| Iron | 1.3mg | 1.6mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 26.4µg | 33µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (12% DV)
- A good source of carbohydrates (11% DV)
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- High in selenium (48% DV) — an excellent source
- Calories: 8% DV
- Protein: 12% DV
- Carbohydrates: 11% DV
- Fibre: 6% DV
- Fat: 1% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 1% DV
- Calcium: 1% DV
- Iron: 7% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 48% DV
- Riboflavin (B2): 8% DV
Useful for tracking pasta
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether pasta is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out pasta for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in pasta per 100g?
Pasta contains 158 calories per 100g, based on USDA reference data.
Is pasta high in calories?
A 1 cup cooked of pasta (124g) has around 196 calories — roughly 10% of a 2,000-calorie daily intake.
Is pasta good for weight loss?
Pasta is fairly calorie-dense at 158 calories per 100g, so portion size matters when losing weight. A 1 cup cooked provides about 196 calories.
How much protein is in pasta?
Pasta contains 5.8g of protein per 100g.
Is pasta a good source of fibre?
Pasta is relatively low in fibre at 1.8g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pasta compare to margarine-like spread, smart beat super light without saturated fat?
Pasta has 158 calories per 100g, close to margarine-like spread, smart beat super light without saturated fat at 158 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of pasta for 20g of protein?
With 5.8g of protein per 100g, you'd need roughly 345g of pasta to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to pasta by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pasta (this page) | 158 kcal | 5.8g | 30.9g | 0.9g |
| Margarine-like Spread, Smart Beat Super Light without Saturated Fat | 158 kcal | 0.0g | 0.0g | 17.1g |
| Salad Dressing, Mayonnaise-type, Light | 158 kcal | 0.7g | 16.4g | 10.0g |
| Pasta, Cooked, Unenriched, without Added Salt | 158 kcal | 5.8g | 30.9g | 0.9g |
| Frozen Yogurts, Vanilla, Soft-serve | 159 kcal | 4.0g | 24.2g | 5.6g |
| Pasta, Whole Grain, 51% Whole Wheat, Remaining Unenriched Semolina, Cooked | 159 kcal | 5.8g | 31.5g | 1.5g |
| Pasta, Cooked, Enriched, with Added Salt | 157 kcal | 5.8g | 30.6g | 0.9g |
More kit for pasta tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.