Grains & Starches
Pasta nutrition facts
A 1 undetermined cup rotini (107 g) serving of pasta provides 168 calories, 6 g protein, 33 g carbohydrate, and 1 g fat — about 15% of its calories from protein, 79% from carbohydrate, and 6% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup rotini (107 g) | Per 100 g |
|---|---|---|
| Calories | 168 | 157 |
| Protein | 6 g | 6 g |
| Total carbohydrate | 33 g | 31 g |
| Total fat | 1 g | 1 g |
Vitamins & minerals
Per serving (107 g)
- Vitamin E
- 0.06 mg
- Thiamin (B1)
- 0.29 mg
- Riboflavin (B2)
- 0.15 mg
- Niacin (B3)
- 1.81 mg
- Vitamin B6
- 0.05 mg
- Folate (DFE)
- 78.1 mcg
- Magnesium
- 19.3 mg
- Phosphorus
- 62.1 mg
- Zinc
- 0.55 mg
- Copper
- 0.11 mg
- Manganese
- 0.34 mg
- Selenium
- 28.2 mcg
Photo by Judy Doherty on Unsplash
Selecting, storing & prepping pasta
- Selecting
- Dried pasta made from durum wheat semolina holds its shape better during cooking than pasta made from softer wheat flours.
- Storing
- Dried pasta keeps for a year or more in a sealed container in the pantry. Cooked pasta, tossed with a little oil to keep it from sticking, keeps about 3-5 days refrigerated.
- Prepping
- Salting the cooking water generously, and saving a cup of it before draining, gives a starchy liquid that helps sauces cling to the pasta better than plain water would.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup rotini (107 g), pasta is an excellent source of Selenium, Thiamin, and Folate and a good source of Manganese, Protein, Copper, Riboflavin, and Niacin.
% of the FDA Daily Value per 1 undetermined cup rotini (107 g) serving.
Key metrics
Nutrient density
Per 100 kcal, pasta delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to pasta by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like pasta are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in pasta?
- A 1 undetermined cup rotini (107 g) serving of pasta has about 168 calories. Per 100 g, it has 157 calories — a moderate calorie density.
- How much protein is in pasta?
- Pasta provides about 6 g of protein per 1 undetermined cup rotini (107 g) serving, which is 12% of the Daily Value — a good source.
- What are the macros in pasta?
- Per serving, pasta has roughly 6 g protein, 33 g carbohydrate, and 1 g fat. By calories, that is 15% protein, 79% carbohydrate, and 6% fat.
- Is pasta high in protein?
- Pasta has a protein density of about 3.7 g per 100 kcal, and 15% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in pasta?
- Per 1 undetermined cup rotini (107 g), pasta is a notable source of Selenium, Thiamin, Folate, Manganese, Copper, and Riboflavin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of pasta?
- Per 1 undetermined cup rotini (107 g), pasta has 168 calories, 6 g protein, 33 g carbohydrate, and 1 g fat, plus notable amounts of Selenium, Thiamin, Folate, Manganese, Copper, and Riboflavin. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169751 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Pasta Nutrition Facts.” https://nutrifactshub.com/foods/pasta