🍝 Dry pasta provides 365 kcal per 100g uncooked. Cooked pasta (boiled in water) provides approximately 131 kcal per 100g — about 2.8× fewer calories by weight due to water absorption.
Source: USDA FoodData Central · Dry, Unenriched · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
Note: Dry uncooked provides 365 kcal per 100g (dry uncooked). Values above are for cooked (131 kcal/100g).
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Selenium | 21.5µg | 39% | |
| Folate | 83µg | 21% | |
| Manganese | 0.48mg | 21% | |
| Thiamine (B1) | 0.17mg | 14% | |
| Iron | 1.1mg | 6% | |
| Phosphorus | 58mg | 5% | |
| Niacin (B3) | 0.87mg | 5% | |
| Magnesium | 18mg | 4% | |
| Potassium | 44mg | 1% | |
| Zinc | 0.44mg | 4% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Net carbs: 23.2g/100g. GI ~43-50 (lower than rice). Al dente = lower GI. Dry: 371 kcal/100g. Whole wheat pasta: ~124 kcal/100g with more fiber (3.9g).
Pasta has GI 43-50 — significantly lower than white rice (73), white bread (75), or brown rice (68). The dense protein-starch matrix slows enzyme access to starch. Al dente pasta (firm) has GI ~5-10 points lower than overcooked. Cooling drops GI to ~28 via resistant starch formation.
The Mediterranean diet — consistently associated with lowest cardiovascular disease rates and longest longevity — includes substantial pasta. Italians eat ~26kg of pasta per person per year yet have notably low obesity rates. Research confirms moderate pasta within a Mediterranean dietary pattern is not associated with overweight. Portion size and accompaniments are the key variables.
Enriched pasta provides 21% of daily folate — significant for DNA synthesis and pregnancy. Thiamine, riboflavin, niacin, and iron are also restored. This ensures pasta is nutritionally meaningful, even as a refined carbohydrate.
A 2008 study found cold pasta had GI of 28 vs 48 when freshly cooked. Pasta salad and reheated pasta have lower glycemic impact than freshly cooked. This effect persists through reheating — resistant starch does not fully revert.
Nutrition values from USDA FoodData Central. Not medical advice.