How many calories are in pasta?
A cup of cooked spaghetti (124 g) has 196 calories. 100 g has 158 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 200.
Nutrition database · Pasta and noodles
Cooked Pasta Nutrition Facts, Calories and Carbs
A cup of cooked spaghetti, loosely filled (124 g), has 196 calories, 38.3 g of carbohydrate and 7.2 g of protein. The values are USDA's for enriched pasta cooked in unsalted water, so they describe pasta as you eat it, not the dry pasta in the box.
Pasta Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup spaghetti not packed (124 g)
At a glance
- Calories
- 196
- Protein
- 7.2 g · 14%
- Total carbohydrate
- 38.3 g · 14%
- Total fat
- 1.2 g · 1%
- Dietary fiber
- 2.2 g · 8%
- Total sugars
- 0.7 g · 0%
- Sodium
- 1.2 mg · 0%
Opens the free label generator with this amount of pasta already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 196 | 158 | |
| Total fat | 1.2 g | 1% | 0.93 g |
| Saturated fat | 0.2 g | 1% | 0.18 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.2 g | 0.13 g | |
| Polyunsaturated fat | 0.4 g | 0.33 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 1.2 mg | 0% | 1 mg |
| Total carbohydrate | 38.3 g | 14% | 30.9 g |
| Dietary fiber | 2.2 g | 8% | 1.8 g |
| Total sugars | 0.7 g | 0.56 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 7.2 g | 5.8 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.07 mg | 0% | 0.06 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.34 mg | 28% | 0.27 mg |
| Riboflavin (B2) | 0.17 mg | 13% | 0.14 mg |
| Niacin (B3) | 2.1 mg | 13% | 1.69 mg |
| Vitamin B6 | 0.06 mg | 4% | 0.05 mg |
| Folate (DFE) | 148 mcg | 37% | 119 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 7.9 mg | 1% | 6.4 mg |
| Minerals | |||
| Calcium | 8.7 mg | 1% | 7 mg |
| Iron | 1.6 mg | 9% | 1.28 mg |
| Potassium | 55 mg | 1% | 44 mg |
| Magnesium | 22 mg | 5% | 18 mg |
| Phosphorus | 72 mg | 6% | 58 mg |
| Zinc | 0.63 mg | 6% | 0.51 mg |
| Copper | 0.12 mg | 14% | 0.1 mg |
| Manganese | 0.4 mg | 17% | 0.32 mg |
| Selenium | 33 mcg | 60% | 26.4 mcg |
| Other | |||
| Water | 77 g | 62.1 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Pasta nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup spaghetti not packed | 124 g | 196 | 38.3 g | 7.2 g | 1.2 g | 2.2 g | 0.7 g |
| 1 cup spaghetti packed | 151 g | 239 | 46.6 g | 8.8 g | 1.4 g | 2.7 g | 0.8 g |
| 1 cup elbows not packed | 120 g | 190 | 37 g | 7 g | 1.1 g | 2.2 g | 0.7 g |
| 1 cup elbows packed | 132 g | 209 | 40.7 g | 7.7 g | 1.2 g | 2.4 g | 0.7 g |
| 1 cup penne | 107 g | 169 | 33 g | 6.2 g | 1 g | 1.9 g | 0.6 g |
| 1 cup farfalle | 107 g | 169 | 33 g | 6.2 g | 1 g | 1.9 g | 0.6 g |
| 1 cup rotini | 107 g | 169 | 33 g | 6.2 g | 1 g | 1.9 g | 0.6 g |
| 1 cup shells | 105 g | 166 | 32.4 g | 6.1 g | 1 g | 1.9 g | 0.6 g |
| 1 cup lasagne | 116 g | 183 | 35.8 g | 6.7 g | 1.1 g | 2.1 g | 0.6 g |
| 100 g | 100 g | 158 | 30.9 g | 5.8 g | 0.9 g | 1.8 g | 0.6 g |
How many carbs are in pasta?
A cup of cooked spaghetti (124 g) has 38.3 g total carbohydrate, including 2.2 g dietary fiber and 0.7 g total sugars. Carbohydrate minus fiber is 36 g.
How much protein is in pasta?
A cup of cooked spaghetti (124 g) has 7.2 g protein, 14% of the 50 g Daily Value. 100 g has 5.8 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How much folate is in pasta?
A cup of cooked spaghetti (124 g) has 148 mcg of folate, 37% of the Daily Value. 100 g has 119 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much iron is in pasta?
A cup of cooked spaghetti (124 g) has 1.6 mg of iron, 9% of the Daily Value. 100 g has 1.28 mg. That is below the 10% DV a serving needs for a "good source" claim.
Pasta nutrition per 100 grams
100 g of pasta has 158 calories, 5.8 g protein, 30.9 g carbohydrate, 1.8 g fiber, 0.56 g sugars and 0.93 g fat.
Where the calories in pasta come from
About 80% of the calories in pasta come from carbohydrate, 5% from fat and 15% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Cooked vs dry pasta nutrition
Dry pasta absorbs water as it boils and more than doubles in weight. The calories do not change, they are just spread over more grams, so 100 g of dry pasta has more than twice the calories of 100 g of cooked pasta, which has 158. The Nutrition Facts panel on a box of pasta describes the dry product, while this page describes cooked pasta, which is why the two rarely match gram for gram.
Salting the cooking water adds sodium. This record is for pasta cooked without salt, and USDA's record for pasta cooked in salted water has many times the sodium of this one's 1 mg per 100 g.
Calories in a cup of penne, elbows and other shapes
All dried wheat pasta shapes share the same per-gram nutrition. What changes is how much pasta fits in a cup, because shapes pack differently. USDA's cooked cup weights:
- Spaghetti, packed: 151 g, 239 calories
- Elbow macaroni: 120 g, 190 calories (loosely filled)
- Penne: 107 g, 169 calories
- Rotini or farfalle: 107 g, 169 calories
- Shells: 105 g, 166 calories
- Lasagna noodles: 116 g, 183 calories
Because a cup is so loose a measure for pasta, weighing cooked pasta gives a more reliable number.
Why enriched pasta is high in folate
Most dry pasta in the US is made from durum wheat semolina and water. "Enriched" pasta has thiamin, riboflavin, niacin, folic acid and iron added to the levels set by the FDA standard for enriched macaroni products. That folic acid is why a cup of cooked pasta has 148 mcg of folate. Whole wheat pasta keeps the bran and germ and has more fiber, but it is often not enriched. Fresh egg pasta from the refrigerated case is made with eggs, so it has some cholesterol and different values.
Dishes made with pasta
- Spaghetti with tomato sauce. Spaghetti tossed with a sauce of tomato, garlic, onion and olive oil. Tomato · Garlic · Onion · Olive Oil
- Macaroni and cheese. Elbows in a cheddar sauce made with milk and butter. Cheddar Cheese · Whole Milk · Butter
- Lasagna. Layered noodles with meat sauce, ricotta and mozzarella. Ground Beef · Ricotta Cheese · Mozzarella · Tomato
- Shrimp scampi. Linguine or spaghetti with shrimp in garlic butter. Shrimp · Garlic · Butter
- Pasta salad. Cold rotini or shells with cucumber, tomato and an olive oil dressing. Cucumber · Tomato · Olive Oil
Labeling a product made with pasta
Most food makers weigh pasta dry, because that is how it is bought and portioned. If you do, enter the dry weight using a dry pasta record, then set the serving from the finished dish, since the water the pasta absorbs adds weight but no calories. If you weigh cooked pasta, use this cooked record. Mixing the two, such as a cooked weight entered against a dry record, puts the calories off by a factor of two or more. Build the recipe in the label generator or the recipe nutrition calculator, and check the reference amount for your product in the RACC lookup.
Pasta nutrition label for Canada, the EU and the UK
The same serving of pasta, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup spaghetti not packed (124g) / pour 1 cup spaghetti not packed (124g)
Calories
200
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1.2 g | 2 % |
| Saturated / Saturés | 0.2 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 38 g | 14 % |
| Fibre / Fibres | 2 g | 8 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 7 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 9 mg | 1 % |
| Iron / Fer | 2 mg | 9 % |
| Potassium | 55 mg | 2 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 661 kJ / 158 kcal |
| Fat | 0.9 g |
| of which saturates | 0.2 g |
| Carbohydrate | 31 g |
| of which sugars | 0.6 g |
| Protein | 5.8 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 124g | %RI* | |
|---|---|---|---|
| Energy | 661 kJ 158 kcal |
820 kJ 196 kcal |
9.8% |
| Fat | 0.9g | 1.2g | 1.6% |
| of which saturates | 0.2g | 0.2g | 1.1% |
| Carbohydrate | 31g | 38g | 15% |
| of which sugars | 0.6g | 0.7g | <1% |
| Fibre | 1.8g | 2.2g | - |
| Protein | 5.8g | 7.2g | 14% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about pasta
Are pasta nutrition facts for cooked or uncooked pasta?
On a box of pasta, they are for the dry product. On this page they are for cooked pasta. Since dry pasta more than doubles in weight when boiled, the calories per gram on the box are more than twice the cooked figure of 158 per 100 g.
Pasta vs rice: which has more calories?
Per 100 g cooked, pasta has more calories and about twice the protein of white rice: 158 calories and 5.8 g of protein. Per cup the two are closer, because a cup of rice weighs more than a loose cup of spaghetti.
Does salting pasta water add sodium?
Yes. USDA's pasta cooked in salted water has many times the sodium of this unsalted record. How much the pasta absorbs depends on how much salt you use, so include the salt in a recipe calculation.
Is fresh pasta nutritionally the same as dried?
No. Fresh refrigerated pasta is usually made with eggs and holds more water. USDA's cooked fresh pasta has fewer calories per 100 g than the cooked dried pasta here and contains some cholesterol from the egg.
What is a serving of pasta?
This page defaults to 1 cup spaghetti not packed (124 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for pasta.
Can I use pasta in a Nutrition Facts label calculation?
Yes. Open the generator with pasta added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Pasta compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| PastaPasta, cooked, enriched, without added salt | 158 | 5.8 g | 0.93 g | 30.9 g |
| Dry PastaPasta, dry, enriched | 371 | 13 g | 1.51 g | 74.7 g |
Related foods
Often compared or used with pasta
- White Rice205 cal per 1 cup
- Couscous176 cal per 1 cup, cooked
- All-Purpose Flour114 cal per 1/4 cup
- Tomato22 cal per 1 medium whole (2-3/5" dia)
- Olive Oil119 cal per 1 tablespoon
More in Pasta and noodles
- Egg Noodles221 cal per 1 cup
- Instant Ramen356 cal per 1 package without flavor packet
- Rice Noodles190 cal per 1 cup
- Whole Wheat Pasta174 cal per 1 cup spaghetti not packed
- Dry Egg Noodles219 cal per 2 oz
- Dry Whole Wheat Pasta320 cal per 1 cup spaghetti
- Fresh Pasta168 cal per 2 oz
- Glass Noodles491 cal per 1 cup
Tools and guides for labeling pasta
If you make and sell a product that contains pasta, these free tools cover the next steps.
- Nutrition Facts label generatorAdd pasta and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare pasta with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169737: "Pasta, cooked, enriched, without added salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with pasta
Add pasta and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.