Calories in Pasta: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 5% DV | 5% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 31% DV | 31% |
| Calcium | 1% DV | 1% |
| Iron | 10% DV | 10% |
| Magnesium | 6% DV | 6% |
| Potassium | 1% DV | 1% |
| Zinc | 5% DV | 5% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup cooked (140g).
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Health Benefits of Pasta
How to Track Pasta Accurately
Accurately tracking pasta requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track pasta and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Pasta
| Serving | Weight | Calories |
|---|---|---|
| 1 cup cooked (140g) | 140g | 220 |
| 2 oz dry (57g) | 57g | 211 |
| 100g cooked | 100g | 157 |
| 1 cup whole wheat cooked (140g) | 140g | 174 |
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Frequently Asked Questions
How many calories in Pasta?
Pasta contains 220 calories per 1 cup cooked (140g). Per 100g, pasta provides approximately 157 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track pasta calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Pasta healthy?
Pasta provides 220 calories, 8.1g protein, 43g carbohydrates, and 1.3g fat per serving. Pasta cooked al dente (firm) has a significantly lower glycemic index than overcooked pasta due to the slower digestion of denser starch granules — an important consideration for blood sugar management. Like all foods, pasta is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Pasta calories?
The most accurate way to track pasta is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies pasta from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.