Pasta
How Many Calories Are in Pasta? Nutrition Facts and Benefits
Pasta is a beloved staple of Italian cuisine enjoyed worldwide. Made from durum wheat semolina and water (sometimes with eggs), it is shaped into various forms and typically boiled until al dente. With its mild flavor and satisfying texture, pasta pairs well with countless sauces and toppings and can be served as a main dish or side.
Calories and Nutrition Values (Average, cooked, plain)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 131 kcal | 25 g | 5 g | 1.1 g | 1.3 g | 5 mg |
| 2 | 1 serving (200 g) | 262 kcal | 50 g | 10 g | 2.2 g | 2.6 g | 10 mg |
Health Benefits of Pasta
- Provides complex carbohydrates for steady, long-lasting energy.
- Naturally low in fat and sodium when served plain.
- Enriched varieties supply B vitamins and iron; whole-grain pasta offers more fiber.
- Whole-grain and legume-based pasta can support satiety and digestive health.
- Al dente cooking may help moderate the glycemic impact.
- Acts as a versatile base to incorporate vegetables, legumes, lean proteins, and healthy oils.
Tips for Eating Pasta
- Mind portions (about 1–2 cups cooked per meal, depending on needs).
- Choose whole-grain or legume-based pasta for higher fiber and protein.
- Pair with vegetables and lean proteins; prefer tomato-based or olive oil sauces over heavy cream.
- Season with herbs, garlic, chili, or lemon; limit added salt and cheese.
- Cook al dente and use some reserved pasta water to create lighter, silky sauces.
- If gluten-sensitive, opt for certified gluten-free options (e.g., rice, corn, quinoa, buckwheat).