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Pasta vs White Rice: Calories Compared
White Rice is lower in calories (130 vs 158 per 100g). Pasta has 5.8g protein per 100g versus 2.7g in White Rice.
Per typical serving, Pasta provides 196 kcal (based on a 124g portion) versus White Rice at 205 kcal (158g). The average adult needs around 2,000 calories per day, so pasta contributes 9.8% and white rice contributes 10.3% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Pasta | White Rice |
|---|---|---|
| Calories | 158 kcal | 130 kcal |
| Protein | 5.8g | 2.7g |
| Carbohydrates | 30.9g | 28.2g |
| of which Sugars | 0.6g | 0.1g |
| Fat | 0.9g | 0.3g |
| of which Saturates | 0.2g | 0.1g |
| Fibre | 1.8g | 0.4g |
| Sodium | 1mg | 1mg |
| Potassium | 44mg | 35mg |
| Calcium | 7mg | 10mg |
| Iron | 1.3mg | 1.2mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 26µg | 8µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Pasta has more (158kcal vs 130kcal per 100g) — a difference of 28kcal. White Rice is the lower-calories option if that is your priority.
- Protein: Pasta has more (5.8g vs 2.7g per 100g) — a difference of 3.1g. Pasta is the stronger source of protein here.
- Carbohydrates: Pasta has more (30.9g vs 28.2g per 100g) — a difference of 2.7g.
- Sugars: Pasta has more (0.6g vs 0.1g per 100g) — a difference of 0.5g. White Rice is the lower-sugars option if that is your priority.
- Fat: Pasta has more (0.9g vs 0.3g per 100g) — a difference of 0.6g. White Rice is the lower-fat option if that is your priority.
- Saturated fat: Pasta has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. White Rice is the lower-saturated fat option if that is your priority.
- Fibre: Pasta has more (1.8g vs 0.4g per 100g) — a difference of 1.4g. Pasta is the stronger source of fibre here.
- Sodium: both foods contain the same amount (1mg per 100g).
- Potassium: Pasta has more (44mg vs 35mg per 100g) — a difference of 9mg. Pasta is the stronger source of potassium here.
- Calcium: White Rice has more (10mg vs 7mg per 100g) — a difference of 3mg. White Rice is the stronger source of calcium here.
- Iron: Pasta has more (1mg vs 1mg per 100g) — a difference of 0mg. Pasta is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Pasta has more (26µg vs 8µg per 100g) — a difference of 18µg. Pasta is the stronger source of selenium here.
- Riboflavin (b2): Pasta has more (0mg vs 0mg per 100g) — a difference of 0mg. Pasta is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Pasta | % DV | White Rice | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, White Rice is the lower-calorie option at 130 kcal per 100g. If you need more protein, Pasta provides more at 5.8g per 100g. For lower carbohydrates, White Rice has fewer carbs at 28.2g per 100g.
Both pasta and white rice can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Pasta or White Rice?
Pasta has 158 calories per 100g while White Rice has 130 calories per 100g. Pasta is higher in calories by 28 kcal per 100g.
Which has more protein, Pasta or White Rice?
Pasta contains 5.8g of protein per 100g. White Rice contains 2.7g of protein per 100g. Pasta has more protein.
Is Pasta healthier than White Rice?
Pasta has 158 kcal, 5.8g protein, 30.9g carbs and 0.9g fat per 100g. White Rice has 130 kcal, 2.7g protein, 28.2g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Pasta or White Rice?
Pasta contains 1.8g of fibre per 100g, and White Rice contains 0.4g per 100g. Pasta has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Pasta vs White Rice?
A typical 1 cup cooked of pasta (124g) is around 196 calories. A typical 1 cup cooked of white rice (158g) is around 205 calories — a difference of 9 kcal per serving in favour of pasta.
Can I substitute Pasta for White Rice in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).