Pasta nutrition facts

Pasta (1 cup spaghetti not packed, 124 g) has 196 calories, 7.2 g protein, 2.2 g fiber, 1.2 g fat. It is an excellent source of selenium (60% DV), folate (37% DV), thiamin (28% DV) and a good source of manganese and protein.

Selenium 60% DV Folate 37% DV Thiamin 28% DV Manganese 17% DV Protein 14% DV

Nutrition Facts

Serving size1 cup spaghetti not packed (124 g)

Calories196

Total Fat 1.2g1.5%

Saturated Fat 0.2g1.1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 1mg0.1%

Total Carbohydrate 38.3g14%

Dietary Fiber 2.2g8%

Total Sugars 0.7g

Protein 7.2g14%

Vitamin D 0µg0%

Calcium 9mg0.7%

Iron 1.6mg8.8%

Potassium 55mg1.2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 15%
■ Fat 5%
■ Carbohydrate 80%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

2.3

Inflammatory profile average for whole foods

Lower is more anti-inflammatory. Percentile 51 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pasta

Nutrient	Per 1 cup spaghetti not packed	% Daily Value
Macronutrients
Calories	196 kcal	9.8%
Protein	7.2 g	14%
Total fat	1.2 g	1.5%
Carbohydrate	38.3 g	14%
Fiber	2.2 g	8%
Sugars	0.7 g	no DV
Fats
Saturated fat	0.2 g	1.1%
Trans fat	0 g	no DV
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.37 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.34 mg	28%
Riboflavin (B2)	0.17 mg	13%
Niacin (B3)	2.1 mg	13%
Pantothenic acid (B5)	0.14 mg	2.8%
Vitamin B6	0.06 mg	3.6%
Folate (DFE)	148 µg	37%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.07 mg	0.5%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	8 mg	1.4%
Minerals
Sodium	1 mg	0.1%
Calcium	9 mg	0.7%
Iron	1.6 mg	8.8%
Magnesium	22 mg	5.3%
Phosphorus	72 mg	5.8%
Potassium	55 mg	1.2%
Zinc	0.6 mg	5.7%
Copper	0.12 mg	14%
Manganese	0.4 mg	17%
Selenium	32.7 µg	60%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	9 µg	no DV
Other
Caffeine	0 mg	no DV
Water	77 g	no DV
Amino acids
Tryptophan	0.1 g	no DV
Threonine	0.252 g	no DV
Isoleucine	0.278 g	no DV
Leucine	0.538 g	no DV
Lysine	0.162 g	no DV
Methionine	0.079 g	no DV
Phenylalanine	0.363 g	no DV
Valine	0.32 g	no DV
Histidine	0.162 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	158 kcal	7.9%
Protein	5.8 g	12%
Total fat	0.9 g	1.2%
Carbohydrate	30.9 g	11%
Fiber	1.8 g	6.4%
Sugars	0.6 g	no DV
Fats
Saturated fat	0.2 g	0.9%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.29 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.27 mg	23%
Riboflavin (B2)	0.14 mg	10%
Niacin (B3)	1.7 mg	11%
Pantothenic acid (B5)	0.11 mg	2.2%
Vitamin B6	0.05 mg	2.9%
Folate (DFE)	119 µg	30%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.06 mg	0.4%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	6 mg	1.2%
Minerals
Sodium	1 mg	0%
Calcium	7 mg	0.5%
Iron	1.3 mg	7.1%
Magnesium	18 mg	4.3%
Phosphorus	58 mg	4.6%
Potassium	44 mg	0.9%
Zinc	0.5 mg	4.6%
Copper	0.1 mg	11%
Manganese	0.32 mg	14%
Selenium	26.4 µg	48%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	7 µg	no DV
Other
Caffeine	0 mg	no DV
Water	62 g	no DV
Amino acids
Tryptophan	0.081 g	no DV
Threonine	0.203 g	no DV
Isoleucine	0.224 g	no DV
Leucine	0.434 g	no DV
Lysine	0.131 g	no DV
Methionine	0.064 g	no DV
Phenylalanine	0.293 g	no DV
Valine	0.258 g	no DV
Histidine	0.131 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	45 kcal	2.2%
Protein	1.6 g	3.3%
Total fat	0.3 g	0.3%
Carbohydrate	8.7 g	3.2%
Fiber	0.5 g	1.8%
Sugars	0.2 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.08 mg	6.5%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.5 mg	3%
Pantothenic acid (B5)	0.03 mg	0.6%
Vitamin B6	0.01 mg	0.8%
Folate (DFE)	34 µg	8.4%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.02 mg	0.1%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	2 mg	0.3%
Minerals
Sodium	0 mg	0%
Calcium	2 mg	0.2%
Iron	0.4 mg	2%
Magnesium	5 mg	1.2%
Phosphorus	16 mg	1.3%
Potassium	12 mg	0.3%
Zinc	0.1 mg	1.3%
Copper	0.03 mg	3.1%
Manganese	0.09 mg	4%
Selenium	7.5 µg	14%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	2 µg	no DV
Other
Caffeine	0 mg	no DV
Water	18 g	no DV
Amino acids
Tryptophan	0.023 g	no DV
Threonine	0.058 g	no DV
Isoleucine	0.064 g	no DV
Leucine	0.123 g	no DV
Lysine	0.037 g	no DV
Methionine	0.018 g	no DV
Phenylalanine	0.083 g	no DV
Valine	0.073 g	no DV
Histidine	0.037 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169737 ("Pasta, cooked, enriched, without added salt").

Pasta variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Pasta (this page)	158	5.8	0.9	30.9	1.8	0.6	44	0	1
Whole-wheat, cooked	149	6	1.7	30.1	3.9	0.8	96	0	4

Frequently asked questions

How many calories are in pasta?

Pasta has 196 calories per 1 cup spaghetti not packed (124 g), or 158 calories per 100 g, according to USDA FoodData Central.

How much protein is in pasta?

7.2 g of protein per 1 cup spaghetti not packed, which is 14% of the 50 g Daily Value.

What is pasta rich in?

Per serving, pasta is richest in Selenium at 60% of the Daily Value, Folate (DFE) (37%), Thiamin (B1) (28%), Manganese (17%).

Is pasta healthy?

By nutrient density, pasta scores 18 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.