Pasta Nutrition Facts: Calories, Vitamins & Minerals
Pasta nutrition facts per 100 g and per serving
Figures are for: Pasta, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 135 kcal | 270 kcal |
| Energy (kilojoules) | 565 kJ | 1,130 kJ |
| Protein | 5 g | 10 g |
| Fat | 0.6 g | 1.2 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 28 g | 56 g |
| incl. sugars | 0.6 g | 1.2 g |
| incl. fiber | 1.8 g | 3.6 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
135 kcal (565 kJ) per 100 g · P/F/C 5/0.6/28 g
Serving (plate, 200 g) — 270 kcal (1,130 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is pasta healthy?
Yes. On its nutrient profile, pasta is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- All green on the traffic light: 0.6 g sugar, 0.3 g salt and 0.1 g saturated fat per 100 g.
- Protein: 10 g per serving — 18% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (plate, 200 g) has 270 kcal, 10 g protein, 1.2 g fat and 56 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pasta made from durum wheat is a plain source of carbohydrates. Cooked al dente, it's digested more slowly than soft, overcooked pasta.
protein 15%fat 4%carbs 81%
Vitamins and minerals in pasta
Per 100 g, the standouts are selenium — 26 mcg, 48% of the Daily Value (#3 of 21 in our grains, beans & sides section); manganese — 0.32 mg, 14% of the Daily Value; copper — 0.1 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Niacin (B3) | 0.4 mg | 0.8 mg | 5% |
| Vitamin B6 | 0.05 mg | 0.1 mg | 6% |
| Magnesium | 18 mg | 36 mg | 9% |
| Phosphorus | 58 mg | 116 mg | 9% |
| Iron | 0.5 mg | 1 mg | 6% |
| Zinc | 0.51 mg | 1 mg | 9% |
| Copper | 0.1 mg | 0.2 mg | 22% |
| Manganese | 0.32 mg | 0.64 mg | 28% |
| Selenium | 26 mcg | 53 mcg | 96% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pasta, cooked, unenriched, without added salt” (FDC ID 168928, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pasta calories by weight, 50–300 g
150 g of pasta has 203 calories and 200 g has 270. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 68 | 2.5 / 0.3 / 14 | 0.9 |
| 100 g | 135 | 5 / 0.6 / 28 | 1.8 |
| 150 g | 203 | 7.5 / 0.9 / 42 | 2.7 |
| 200 g — typical serving | 270 | 10 / 1.2 / 56 | 3.6 |
| 250 g | 338 | 13 / 1.5 / 70 | 4.5 |
| 300 g | 405 | 15 / 1.8 / 83 | 5.4 |
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Pasta: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Wholegrain pasta, boiled | 124 | 5.3 / 0.5 / 29 |
| Pasta, boiled | 135 | 5 / 0.6 / 28 |
| Pasta with butter | 160 | 5 / 4 / 28 |
| Macaroni and cheese | 190 | 8 / 8 / 22 |
| Wholegrain pasta, dry | 340 | 13 / 2.5 / 71 |
| Pasta, dry | 344 | 11 / 1.3 / 74 |
Calories in dishes with pasta
| Dish | Serving | Kcal per serving | Pasta in it |
|---|---|---|---|
| Four cheese pasta | 320 g | 589 | ≈203 g |
| Pasta arrabbiata | 320 g | 432 | ≈201 g |
| Pesto pasta with chicken | 320 g | 582 | ≈200 g |
| Black squid ink pasta with calamari | 330 g | 459 | ≈199 g |
| Pasta puttanesca | 330 g | 399 | ≈198 g |
| Pasta amatriciana | 340 g | 537 | ≈203 g |
| Pesto pasta with shrimp | 340 g | 486 | ≈200 g |
| Pasta with burrata and tomato sauce | 350 g | 550 | ≈201 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Pasta: more nutrition highlights
It has 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 270 kcal — roughly 88 min of easy walking or 34 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pasta: swaps and alternatives
No need to swap: pasta already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.6 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of pasta.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pasta | A | 270 | 10 | 3.6 |
| Black Beans | A | 264 | 18 | 17 |
| Pinto Beans | A | 286 | 18 | 18 |
| Quinoa | A | 240 | 8.8 | 5.6 |
Pasta vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lentils | 116 | 9 / 0.4 / 20 |
| Kidney Beans | 120 | 8.7 / 0.5 / 23 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
| Pasta | 135 | 5 / 0.6 / 28 |
| Jasmine Rice | 143 | 2.4 / 0.8 / 32 |
| Tempeh | 157 | 16 / 4.7 / 14 |
Pasta: head-to-head comparisons
FAQ
How many calories are in 100 g of pasta?
100 g of pasta has 135 calories, with 5 g protein, 0.6 g fat and 28 g carbohydrates (1.8 g fiber).
How many calories are in a serving of pasta?
A serving (plate, 200 g) has 270 calories: 10 g protein, 1.2 g fat and 56 g carbs.
What are the macros of pasta?
Per 100 g: 5 g protein, 28 g carbs and 0.6 g fat. By calories that's about 15% protein, 81% carbs and 4% fat.
How long do you have to walk to burn a serving of pasta?
About 88 min of easy walking or 34 min of cycling for a 70 kg (154 lb) person — that's the 270 calories in a serving (plate, 200 g).
What vitamins and minerals are in pasta?
Per 100 g, pasta is richest in selenium (26 mcg, 48% DV), manganese (0.32 mg, 14% DV), copper (0.1 mg, 11% DV) — from USDA FoodData Central record 168928.
How much fiber is in pasta?
100 g of pasta has 1.8 g of fiber; a serving (plate, 200 g) has 3.6 g — 14% of the 25 g a day the WHO recommends.
How do the calories in pasta change with the type and cooking method?
Per 100 g it ranges from 124 kcal (wholegrain pasta, boiled) to 344 kcal (pasta, dry); pasta, boiled is in between, at 135 kcal.
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