Calories in cooked pasta.
158 kcal per 100 g.
Dry pasta roughly doubles in weight when boiled, so cooked pasta is about 160 kcal per 100 g against 370 dry. An 80 g dry portion becomes about 180 g cooked and is ~300 kcal either way — the sauce is where a pasta dinner's calories vary.
Pasta, cooked, enriched, without added salt · SR Legacy (2018-04) · USDA FDC 169737
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 158 kcal | 158 kcal |
| Protein | 5.8 g | 5.8 g |
| Carbohydrates | 30.9 g | 30.9 g |
| Fat | 0.93 g | 0.93 g |
| Fibre | 1.8 g | 1.8 g |
| Sugars | 0.56 g | 0.56 g |
| Saturated fat | 0.18 g | 0.18 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg | 0.06 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.27 mg | 0.27 mg |
| Riboflavin | 0.14 mg | 0.14 mg |
| Niacin | 1.69 mg | 1.69 mg |
| Vitamin B6 | 0.05 mg | 0.05 mg |
| Folate, total | 73 ug | 73 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 44 mg | 44 mg |
| Calcium | 7 mg | 7 mg |
| Phosphorus | 58 mg | 58 mg |
| Magnesium | 18 mg | 18 mg |
| Iron | 1.28 mg | 1.28 mg |
| Zinc | 0.51 mg | 0.51 mg |
| Selenium | 26.4 ug | 26.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.1 mg | 0.1 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Cooked pasta is 158 kcal per 100 g against 371 dry: it absorbs a little over its own weight in water. A tablespoon of oil in the water adds about 120 kcal to the batch and most of it goes down the sink with the drainage, which is one of the few places in cooking where an added fat genuinely does not arrive on the plate. The sauce is where a pasta dish is decided.
Logging this food
The cup is unreliable here and USDA proves it: a cup of spaghetti not packed is 124 g, packed 151, penne 107, shells 105. That is a 45-calorie spread for the same word. Weigh it — 180 g of cooked pasta is a normal plate at about 284 kcal — or weigh 75 g dry before cooking and use the dry row.
Swaps and alternatives
Cooked quinoa is 120 kcal per 100 g and cooked white rice 130, both below pasta. Whole-wheat pasta is nearly identical to white on calories; the difference is fibre. The portion and the sauce do the real work: the same 180 g of pasta is around 450 kcal with tomato and closer to 700 with cream.