How healthy is pasta?
Is pasta healthy? Yes, in sensible portions. Pasta scores 26/100 on the HowHealthyIs Score: 100 g provides 158 kcal, 5.8 g protein and 1.3 mg iron. Plain pasta is low in fat and sugar; the sauce and the portion decide how balanced the plate is. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pasta ranks higher than 26% of them.
Counts in favor (% daily value per 100 kcal)
- Protein7%
- Iron5%
- Fiber4%
- Magnesium3%
- Potassium1%
- Calcium0%
- Vitamin E0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 20 minus 1 = 19. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pasta?
Calories221kcal
Protein8.1g
Carbohydrates43g
Fat1.3g
Fiber2.5g
Sugars0.8g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 158 kcal | 221 kcal | |
| Protein | 5.8 g | 8.1 g | 16% |
| Carbohydrates | 31 g | 43 g | 16% |
| Fiber | 1.8 g | 2.5 g | 9% |
| Sugars | 0.6 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.9 g | 1.3 g | 2% |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 7 mg | 9.8 mg | 1% |
| Iron | 1.3 mg | 1.8 mg | 10% |
| Potassium | 44 mg | 62 mg | 1% |
| Magnesium | 18 mg | 25 mg | 6% |
| Sodium | 1 mg | 1.4 mg | 0% |
Source: USDA FoodData Central, "Pasta, cooked, enriched, without added salt" (FDC 169737). Values rounded.
Why is pasta good for you?
- 8.1 g protein in 1 cup cooked, 16% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Meals built with vegetables, beans or fish
- Whole-wheat pasta for extra fiber
What should you watch out for?
- Restaurant portions are often three cups or more.
- Creamy sauces can add more calories than the pasta itself.
What can you eat instead of pasta?
Foods you can use the same way with a higher HowHealthyIs Score.
How does pasta compare?
Common questions about pasta
How many calories are in pasta?
100 g of pasta has 158 kcal. A typical portion, 1 cup cooked (140 g), has about 221 kcal.
How much protein is in pasta?
Pasta has 5.8 g of protein per 100 g, or about 8.1 g in 1 cup cooked.
Is pasta good for weight loss?
Pasta is fairly calorie-dense (158 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 221 kcal.