🍝 Pasta vs White Rice 🍚
Pasta vs White Rice: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🍝 Pasta | 🍚 White Rice | Winner |
|---|---|---|---|
| Calories | 131 | 130 | White Rice |
| Protein (g) | 5g | 3g | Pasta |
| Carbs (g) | 25g | 28g | Pasta |
| Fat (g) | 1g | 0g | Depends |
| Fiber (g) | 2g | 0g | Pasta |
Visual comparison
Key differences
Pasta and white rice are nutritionally very similar — both are refined carbohydrate staples providing similar calories per 100g cooked. Pasta has slightly more protein and fibre; white rice has slightly more carbohydrates. The differences are modest and both fit most dietary patterns.
Protein: Pasta has slightly more — 5g vs 3g protein per 100g cooked. Pasta is made from durum wheat which is higher in protein than rice.
Glycaemic Index: Cooked pasta GI: 45–55 (medium, especially al dente). White rice GI: 72 (high). Pasta causes a slower, more sustained glucose release — partly due to its physical structure trapping starch from rapid digestion.
Sodium: Plain cooked pasta and rice both contain minimal sodium. Differences arise from sauces and seasonings, not the base carbohydrate.
Which should you choose?
🔥 Weight loss
Pasta wins slightly — more protein (5g vs 3g) and lower glycaemic index means better satiety per calorie. Al dente pasta (slightly undercooked) has an even lower GI.
💪 Muscle gain
Both work equally well. Rice is often preferred by athletes for faster digestion and clean flavour that pairs easily with protein sources.
🥑 Keto
Neither is suitable for keto — both contain approximately 25–28g carbs per 100g cooked.
🌿 General diet
Both are acceptable. Wholemeal pasta or brown rice significantly improves the nutritional profile of either option by adding fibre, vitamins and minerals.