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Pasta Nutrition Facts: Is Pasta Good for You?
Cooked, enriched pasta is a significant source of energy from carbohydrates and provides several key nutrients. It is high in selenium, thiamin, and folate, and is a good source of protein. Because plain pasta is very low in fat, sugar, and sodium, its place in a healthy diet depends on portion size and the nutritional value of the sauces and toppings served with it.
Per 100 g · Pasta, cooked, enriched, without added salt
What stands out in pasta
- High in B vitamins. A 100-gram serving of cooked pasta is high in folate, providing 119 mcg (30% of the Daily Value), and thiamin, with 0.27 mg (23% DV). It is also a good source of niacin and riboflavin.
- Significant source of selenium. This pasta provides 26.4 mcg of selenium per 100 grams. This amount supplies 48% of the Daily Value for this essential mineral.
- Good source of protein. Cooked pasta contains 5.8 grams of protein per 100 grams, which is 12% of the Daily Value. It also supplies smaller amounts of minerals like manganese (14% DV) and copper (11% DV).
- Low in fat, sugar, and sodium. Plain, cooked pasta made without added salt has less than 1 gram of fat, about half a gram of sugar (0.56 g), and only 1 mg of sodium per 100-gram serving. It contains no cholesterol.
What to keep in mind
- This data is for pasta cooked without added salt; adding salt to the water will increase the sodium content.
- The nutritional profile of a pasta meal is determined largely by the sauce, cheese, meat, or vegetables added to it.
Pasta nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 158 kcal | – |
| Protein | 5.8 g | 12% |
| Total fat | 0.93 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Monounsaturated fat | 0.13 g | – |
| Polyunsaturated fat | 0.33 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 30.9 g | 11% |
| Dietary fiber | 1.8 g | 6% |
| Total sugars | 0.56 g | – |
| Water | 62.1 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 44 mg | 1% |
| Calcium | 7 mg | 1% |
| Iron | 1.3 mg | 7% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 58 mg | 5% |
| Zinc | 0.51 mg | 5% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.32 mg | 14% |
| Selenium | 26.4 mcg | 48% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.27 mg | 23% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 1.7 mg | 11% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate (DFE) | 119 mcg | 30% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 6.4 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Pasta by portion
A 100-gram serving of cooked pasta has 158 calories. However, portion sizes can vary. A cup of cooked penne (107 g) provides 169 calories and 33.1 grams of carbohydrates. A cup of cooked, unpacked spaghetti (124 g) contains 196 calories, 7.2 grams of protein, and 2.2 grams of fiber. Packing the spaghetti into the cup increases the portion to 151 grams, providing 239 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup spaghetti not packed | 124 g | 196 | 7.2 g | 38.3 g | 2.2 g | 1.2 g |
| 1 cup spaghetti packed | 151 g | 239 | 8.8 g | 46.7 g | 2.7 g | 1.4 g |
| 1 cup elbows not packed | 120 g | 190 | 7 g | 37.1 g | 2.2 g | 1.1 g |
| 1 cup elbows packed | 132 g | 209 | 7.7 g | 40.8 g | 2.4 g | 1.2 g |
| 1 cup penne | 107 g | 169 | 6.2 g | 33.1 g | 1.9 g | 1 g |
| 1 cup farfalle | 107 g | 169 | 6.2 g | 33.1 g | 1.9 g | 1 g |
How pasta compares with other grain foods
Among 18 grain foods on this site, cooked pasta ranks around the middle for calories (9th) and carbohydrates (9th). It ranks higher for its folate (6th) and selenium (6th) content but lower for dietary fiber (12th) and potassium (17th). Per 100 grams, pasta (158 kcal) has more calories and protein (5.8 g) than cooked white rice, brown rice, or barley. Compared to regular pasta, whole wheat pasta has slightly fewer calories (149 kcal) and more than double the dietary fiber (3.9 g vs 1.8 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Pasta | 158 | 5.8 g | 30.9 g | 1.8 g | 0.93 g |
| Whole Wheat Pasta | 149 | 6 g | 30.1 g | 3.9 g | 1.7 g |
| White Rice | 130 | 2.7 g | 28.2 g | 0.4 g | 0.28 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
Quick answers
How many calories are in a cup of cooked pasta?
The calories in a cup of cooked pasta depend on the shape and how it’s measured. A cup of penne has 169 calories, while a cup of unpacked spaghetti has 196 calories. A packed cup of spaghetti has 239 calories.
How much protein is in pasta?
A 100-gram serving of cooked, enriched pasta contains 5.8 grams of protein. A typical portion of one cup of cooked spaghetti (not packed) provides 7.2 grams of protein.
Is pasta high in sugar?
No, plain cooked pasta is very low in sugar. A 100-gram serving contains just 0.56 grams of total sugars. Most sauces will add significantly more sugar to a pasta dish.
When to talk to a doctor or dietitian
- Pasta contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how pasta fits your situation.
Last updated October 21, 2026