Nutrition facts
Calories in cooked pasta
How much pasta per person is a kitchen question the table answers badly, because it measures the cooked weight while the scale holds the dry one.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| A cooked serving · about 80 g of dry pasta | 175 g | 292 kcal | 11.7 g | 55 g | 1.9 g | 3.9 g |
| 80 g of dry pasta, once cooked · the usual serving | 174 g | 291 kcal | 11.6 g | 54.6 g | 1.9 g | 3.8 g |
| 100 g of dry pasta, once cooked · a large plate | 218 g | 364 kcal | 14.6 g | 68.5 g | 2.4 g | 4.8 g |
| The Ciqual reference · cooked, no added salt | 100 g | 167 kcal | 6.7 g | 31.4 g | 1.1 g | 2.2 g |
Where these weights come from. The dry-to-cooked ratio is about 2.18 for standard dry pasta, taken from the table by dividing the energy of the dry pasta by that of the cooked, the water taken up carrying no energy.
Composition per 100 grams
Pasta, dry, regular, cooked, no added salt
- Energy
- 167 kcal
- Protein
- 6.7 g
- Carbohydrate
- 31.4 g
- of which sugars
- 0.9 g
- Fat
- 1.1 g
- Fiber
- 2.2 g
- Sodium
- 19 mg
What a table of values does not say
- The usual dose per person, 80 g dry, lands a little above 170 g on the plate. That second weight is the one matching the line shown here.
- Whole wheat, egg and gluten-free pasta are separate lines of the table, and they differ less than expected on energy, more on fiber.
- Al dente and long-cooked pasta share the same composition, only a different amount of water taken up, so a different final weight.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Pasta with tomato sauce and basil · 220 g per serving
- Spaghetti bolognese · 220 g per serving
- Pasta salad with tuna and sweet corn · 180 g per serving
- Pasta with pesto and chicken · 200 g per serving
- Minestrone · 60 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories des pâtes cuites.