Calories in Pasta: Nutrition Facts & Serving Sizes
Per 1 cup (105g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pasta (dry) has 357 calories per 100g, making it a calorie-dense carbohydrate source that expands significantly when cooked. A standard 2 oz dry serving (57g) has 203 calories with 45.2g of carbs, 4.3g of protein, and 1.2g of fat. The fiber content is notable at 11g per 100g dry, contributing to satiety and digestive health. Sodium is extremely low at just 3mg per 100g before cooking. Pasta is a source of magnesium (119mg per 100g), phosphorus (253mg), potassium (294mg), selenium (7.9mcg), and zinc (1.8mg). It is a staple carbohydrate that provides sustained energy for training. Dry pasta calories are significantly higher than cooked pasta, which typically comes in around 130 to 160 calories per 100g after absorbing water. Always track pasta by dry weight for accuracy.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (105g) | 374.9 | 7.9g | 83.3g | 2.2g | 11.6g |
| 2 oz (57g) | 203.5 | 4.3g | 45.2g | 1.2g | 6.3g |
| 100g | 357 | 7.5g | 79.3g | 2.1g | 11g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 357 | 18% |
| Protein | 7.5g | 15% |
| Total Fat | 2.1g | 3% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 79.3g | 29% |
| Dietary Fiber | 11g | 39% |
| Sugars | 0g | |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 4mg | 0% |
| Iron | 0.9mg | 5% |
| Potassium | 294mg | 6% |
| Vitamin A | 9mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 119mg | 28% |
| Phosphorus | 253mg | 20% |
| Zinc | 1.8mg | 16% |
| Selenium | 7.9mcg | 14% |
| Folate | 25mcg | 6% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.4mg | 15% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pasta
Pasta is a primary carbohydrate source, and carbohydrates are the body's preferred fuel for high-intensity exercise. Eating pasta before training sessions helps top off glycogen stores, supporting performance and endurance. The moderate glycemic index of pasta (lower than white rice) means energy is released more gradually, helping sustain output over longer workouts.
The fiber content (11g per 100g dry) is significantly higher than most refined grains, which helps with satiety, digestive health, and blood sugar regulation. A 2 oz dry serving contributes 6.3g of fiber to your daily intake.
Magnesium (119mg per 100g) is involved in over 300 enzymatic reactions including protein synthesis, muscle and nerve function, and blood pressure regulation. Athletes often have increased magnesium requirements, and pasta provides a meaningful amount.
Phosphorus (253mg per 100g) pairs with calcium to support bone density and is required for ATP production, the primary energy currency in cells. Selenium (7.9mcg per 100g) acts as an antioxidant cofactor and supports thyroid function. For anyone in a muscle-building phase, pasta is an effective, low-cost way to hit daily carbohydrate and calorie targets without overcomplicating your diet.
Dietary Considerations
Pasta contains gluten and is not suitable for people with celiac disease or gluten intolerance. Gluten-free pasta alternatives (made from rice, chickpeas, or lentils) are widely available. Traditional pasta is vegan and dairy-free. At 79.3g of carbs per 100g dry, pasta is not keto-compatible. For weight loss, pasta can fit in a calorie-controlled diet when portioned accurately, noting that dry weight is much more accurate to track than cooked weight. The key is measuring before cooking and accounting for calorie-dense sauces and toppings added after. Whole wheat pasta provides even more fiber and slightly more micronutrients than regular pasta.
Daily Intake (100g)
100g of pasta provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pasta?
Dry pasta has 357 calories per 100g. A 2 oz dry serving (57g) has 203 calories. Cooked pasta has roughly 130 to 160 calories per 100g because it absorbs water. Always measure dry pasta for accurate calorie tracking.
Is pasta good for weight loss?
Pasta can fit into a weight loss diet when portioned correctly. The key is measuring dry weight, avoiding heavy calorie-dense sauces, and accounting for pasta as a carbohydrate within your daily calorie target. The fiber content helps with satiety.
How much protein in pasta?
Pasta has 7.5g of protein per 100g dry. A 2 oz serving has 4.3g and a 1 cup dry serving has 7.9g. While not a high-protein food, it contributes a moderate amount, especially in larger portions common for active people.
How many calories in cooked pasta vs dry pasta?
Dry pasta has 357 calories per 100g. Cooked pasta drops to approximately 130 to 160 calories per 100g because it absorbs water during cooking, roughly doubling or tripling in weight. For accurate tracking, always weigh pasta before cooking.
Is pasta high in carbs?
Yes. Dry pasta has 79.3g of carbs per 100g, making it a high-carb food. This is beneficial for fueling workouts and building muscle, but it should be portioned carefully for people in a calorie deficit or on a low-carb diet.
Is pasta gluten-free?
Standard wheat pasta is not gluten-free. People with celiac disease or gluten sensitivity should look for pasta made from rice flour, chickpea flour, corn, or lentils. These alternatives are widely available and can match or exceed the nutrition of wheat pasta.
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