At a glance
- 8.1 g protein and 221 calories per 1 cup (140 g).
- 3.7 g protein per 100 calories: #334 of 536 foods in our USDA list, #18 of 57 in grains & bread.
- 2.5 g fiber and 1 mg sodium per serving.
What is pasta like to eat?
Pasta is made from wheat flour and water, dried in many shapes. It cooks quickly and pairs with protein foods like chicken, shrimp, beans and cheese for an easy dinner.
How can you eat more pasta?
Try this
Toss with chicken, spinach and parmesanServe with a meat sauceMake a pasta salad with chickpeasStir in ricotta and peasIs pasta good on a GLP-1?
Soft pasta in a mild sauce is easy to eat, and small shapes make it simple to serve a modest portion. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does pasta compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Pasta | 1 cup | 8.1 g | 221 | 3.7 g |
| White rice | 1 cup | 4.3 g | 205 | 2.1 g |
| Lean ground beef | 3 oz | 24.6 g | 178 | 13.8 g |
| Parmesan | 2 tbsp | 3 g | 42 | 7 g |
Close to pasta per calorie: almond milk (3.7 g), pistachios (3.7 g), oats (3.6 g), chia seeds (3.5 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Whole-wheat and bean-based pastas are options to try; check the label to compare.
What's the full nutrition for pasta?
| Nutrient | Per 1 cup (140 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 221 | 158 | |
| Protein | 8.1 g | 5.8 g | 16% |
| Fat | 1.3 g | 0.9 g | |
| Saturated fat | 0.3 g | 0.2 g | 2% |
| Carbohydrate | 43.3 g | 30.9 g | |
| Fiber | 2.5 g | 1.8 g | 9% |
| Sugar | 0.8 g | 0.6 g | |
| Sodium | 1 mg | 1 mg | 0% |
| Calcium | 10 mg | 7 mg | 1% |
| Iron | 1.8 mg | 1.28 mg | 10% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Pasta, cooked, enriched, without added salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
