Cooked pasta: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Cooked pasta: 158 kcal, 5.8 g protein, 0.9 g fat and 30.9 g carbohydrate per 100 g. A typical portion is 1 serving (180 g): about 284 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
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- High in selenium · 48%
- Good source of manganese · 16%
- Good source of protein · 12%
- Good source of copper · 11%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (180 g) | % daily value |
|---|---|---|---|---|
| Calories | 158 kcal | 8% | 284 kcal | 14% |
| Protein | 5.8 g | 12% | 10.4 g | 21% |
| Fat | 0.93 g | — | 1.67 g | — |
| Carbohydrate | 30.9 g | — | 55.5 g | — |
| Fibre | 1.8 g | 6% | 3.24 g | 10% |
| Sugar(limit) | 0.56 g | 1% | 1.01 g | 1% |
| Saturated fat(limit) | 0.18 g | 1% | 0.32 g | 1% |
| Sodium(limit) | 1 mg | 0% | 1.8 mg | 0% |
| Selenium | 26.4 µg | 48% | 47.5 µg | 86% |
| Manganese | 0.32 mg | 16% | 0.58 mg | 28% |
| Copper | 0.1 mg | 11% | 0.18 mg | 20% |
| Phosphorus | 58 mg | 8% | 104 mg | 15% |
| Magnesium | 18 mg | 5% | 32.4 mg | 9% |
| Zinc | 0.51 mg | 5% | 0.92 mg | 10% |
Typical portion: 1 serving, 180 g, about 284 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.
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Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generado: October 2026
Also searched as: cooked pasta, boiled spaghetti, cooked macaroni.
About this food: Cooked pasta
The USDA entry is enriched dry pasta boiled without added salt, so 158 kcal, 5.8 g of protein and 30.9 g of carbohydrate per 100 g cooked. The packet figure, usually given per 100 g dry, is about twice as large, because pasta roughly doubles its weight in boiling water. Mixing the two is the commonest error with spaghetti, penne and vermicelli.
Decide by habit: weigh dry pasta before it goes in, or weigh the cooked portion on the plate, but never combine them. A serving of 180 g cooked gives 284 kcal and 10.4 g of protein. Cooking time and how well you drain change cooked weight, which is why many people prefer the dry weight.
The pasta is rarely the problem. Navy-style pasta with minced meat and fried onion, butter melted over hot macaroni or a ladle of cheese sauce can double the calories of the plate. Log the sauce and the oil separately, and count grated hard cheese as its own line.
Use plenty of water, salt it and cook to the packet time, usually about 8 to 11 minutes, tasting a minute early for al dente. Look for durum wheat on the label. Do not rinse pasta served hot, though rinsing for a cold salad is fine. Leftovers keep a couple of days in the fridge.
What it is high and low in
Cooked pasta is high in selenium (48%) per 100 g (share of the daily reference in brackets). It is a good source of manganese (16%), protein (12%) and copper (11%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared cooked pasta with the five foods in our table that are closest in composition (Cooked millet, Cooked brown rice, Cooked white rice, Cooked pearl barley and Cooked quinoa), per 100 g.
Rank among the six: Protein (1 = most): 1st of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 3rd of 6; Carbohydrate (1 = fewest): 6th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Cooked pasta | 158 | 5.8 | 0.9 | 30.9 | 1.8 |
| Cooked millet | 119 | 3.5 | 1 | 23.7 | 1.3 |
| Cooked brown rice | 123 | 2.7 | 1 | 25.6 | 1.6 |
| Cooked white rice | 130 | 2.7 | 0.3 | 28.2 | 0.4 |
| Cooked pearl barley | 123 | 2.3 | 0.4 | 28.2 | 3.8 |
| Cooked quinoa | 120 | 4.4 | 1.9 | 21.3 | 2.8 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Cooked pasta: 158 kcal and 5.8 g protein per 100 g; Dry pasta: 371 kcal and 13 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 168928: "Pasta, cooked, unenriched, without added salt"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of cooked pasta?
158 kcal per 100 g, with 5.8 g protein, 0.9 g fat and 30.9 g carbohydrate. A typical portion (1 serving, 180 g) has about 284 kcal.
How much protein is in cooked pasta?
100 g has 5.8 g of protein, which is 12% of a 50 g daily reference, and a typical portion (180 g) has 10.4 g. Protein supplies 15% of its calories.
Which vitamins and minerals does cooked pasta contain?
The most per 100 g, as a share of the daily reference: selenium 26.4 µg (48%); manganese 0.32 mg (16%); copper 0.1 mg (11%). Every other tracked vitamin or mineral is under 10% or has no USDA value.