Know what’s on your plate
Pasta
Calories & nutrition facts
cooked, enriched, without added salt
Nutrition facts
Per 100 g% DV- Calories 158 kcal —
- Protein 5.8 g 12%
- Carbohydrate 29 g 11%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.8 g 6%
- Sugars 0.6 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.06 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.27 mg 23%
- Riboflavin (B2) 0.14 mg 10%
- Niacin (B3) 1.7 mg 11%
- Pantothenic acid (B5) 0.11 mg 2%
- Vitamin B6 0.05 mg 3%
- Folate (B9) 73 µg 18%
- Vitamin B12 0 µg 0%
- Choline 6.4 mg 1%
Minerals
- Calcium 7 mg 1%
- Iron 1.3 mg 7%
- Magnesium 18 mg 4%
- Phosphorus 58 mg 5%
- Potassium 44 mg 1%
- Zinc 0.51 mg 5%
- Copper 0.1 mg 11%
- Manganese 0.32 mg 14%
- Selenium 26.4 µg 48%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 158 | 5.8 g | 29 g | 0.9 g |
| 1 × cup spaghetti not packed | 124 g | 196 | 7.2 g | 36 g | 1.2 g |
| 1 × cup spaghetti packed | 151 g | 239 | 8.8 g | 44 g | 1.4 g |
| 1 × cup elbows not packed | 120 g | 190 | 7 g | 35 g | 1.1 g |
| 1 × cup elbows packed | 132 g | 209 | 7.7 g | 38 g | 1.2 g |
| 1 × cup penne | 107 g | 169 | 6.2 g | 31 g | 1 g |
| 1 × cup shells | 105 g | 166 | 6.1 g | 31 g | 1 g |
| 1 × cup lasagne | 116 g | 183 | 6.7 g | 34 g | 1.1 g |
| 2 × cup spaghetti not packed | 248 g | 392 | 14 g | 72 g | 2.3 g |
| ½ × cup spaghetti not packed | 62 g | 98 | 3.6 g | 18 g | 0.6 g |
| 3 × cup spaghetti not packed | 372 g | 588 | 22 g | 108 g | 3.5 g |
| 4 × cup spaghetti not packed | 496 g | 784 | 29 g | 144 g | 4.6 g |
Similar foods
- Pasta with vegetableswheat, unsalted101 kcal / 100 g
- Gluten-free pastacorn and rice flour, cooked179 kcal / 100 g
- Regular pastacooked, no added salt167 kcal / 100 g
- Egg pastacooked, no added salt134 kcal / 100 g
- Wheat pastawithout eggs, cooked, unsalted125 kcal / 100 g
- Spaghettiprotein-fortified, cooked, enriched164 kcal / 100 g
- Vegetable macaronienriched, dry367 kcal / 100 g
- Egg noodlesunenriched, cooked, without added salt138 kcal / 100 g
- Macaronipasta, contains egg, boiled, without salt90 kcal / 100 g
- Noodlesboiled, without salt132 kcal / 100 g
Questions about Pasta
How much dry pasta should you cook per person?
Allow about 75–100 g dry pasta per adult for a main course, or around 50–75 g for a starter. It swells as it cooks, so a dry portion can look smaller than you expect.
How do you cook pasta so it doesn’t stick together?
Use plenty of boiling water, salt it, then add the pasta and stir well straight away and again during the first few minutes. Cook until just tender, following the packet timing; save a mug of starchy cooking water to loosen the sauce.
Should you rinse pasta after cooking?
Usually not: rinsing washes off the starch that helps sauce cling. Rinse it only when you are cooling pasta for a cold salad, or when a recipe specifically calls for it.
How long does cooked pasta keep in the fridge?
Cool it promptly, put it in a covered container and refrigerate within two hours; use it within three days. Reheat until steaming hot, adding a splash of water or sauce to stop it drying out.
Which sauces go well with pasta?
Long strands such as spaghetti suit smooth, clingy sauces like tomato and olive oil, while ridged shapes such as penne hold thicker sauces with vegetables or meat. Pasta also works in baked dishes such as lasagne and macaroni cheese.
What can you use instead of pasta in a recipe?
For a similar shape and bite, use rice noodles or another grain-based pasta; cooking times and texture differ, so follow their instructions. Courgette ribbons can replace pasta in a quick dish, but they are softer and release water, so cook them briefly.
Is wholewheat pasta more nutritious than regular pasta?
Wholewheat pasta has more fibre: 5.1 g per 100 g, compared with 1.8 g in pasta. It has a nuttier flavour and firmer bite, and may need a little longer to cook.
Can you freeze cooked pasta?
Yes. Toss it lightly with a little oil or sauce, freeze it in portion-sized airtight containers, and use within about two months for best texture. Thaw in the fridge or add it straight to a hot sauce, stirring until piping hot.
Source: USDA FoodData Central 169737 · per 100 g · carbohydrate per EU label, fibre excluded
