Quick Answer
The number of calories in pasta depends on the type and amount of pasta cooked. On average, 1 cup of cooked pasta contains around 200 calories. The calorie content ranges from around 110-370 calories per cup for common types of pasta. Whole wheat and protein-enriched pasta varieties tend to be lower in calories than traditional white pasta. The cooking method and added ingredients like oil, sauce, cheese, etc also impact the calories per serving.
Calories in Different Types of Cooked Pasta
Spaghetti
A 1 cup serving of cooked spaghetti contains around 220 calories. This is for regular spaghetti noodles made from refined wheat flour. Whole wheat spaghetti contains around 200 calories per cup when cooked.
Penne
There are 200 calories in 1 cup of cooked penne pasta. This is for traditional white penne. Whole grain penne provides around 180 calories per cooked cup.
Fettuccine
Fettuccine contains about 220 calories per 1 cup serving when cooked. Whole wheat fettuccine has around 180 calories per cooked cup.
Macaroni
In 1 cup of cooked macaroni, there are 200 calories. Macaroni in the whole wheat variety has around 190 calories per cooked cup.
Rotini
A 1 cup serving of cooked rotini (spirals) has around 210 calories. Whole wheat rotini contains about 180 calories per cooked cup.
Farfalle
There are 220 calories in 1 cup of cooked farfalle (bowtie) pasta. The whole wheat variety has around 190 calories per cooked cup.
Rigatoni
1 cup of cooked rigatoni noodles contains 200 calories. Whole wheat rigatoni has around 180 calories per cooked cup.
Orzo
A 1 cup serving of cooked orzo contains around 210 calories. Whole wheat orzo has about 170 calories per cooked cup.
Couscous
In 1 cup of cooked couscous there are around 180 calories. Whole wheat couscous contains around 160 calories per cooked cup.
Lasagna Noodles
Lasagna noodles contain around 220 calories per 1 cup cooked. Whole wheat lasagna noodles have about 180 calories per cooked cup.
Ravioli
Cheese ravioli contains about 220 calories for 1 cup cooked. Meat ravioli has around 190 calories per cooked cup.
Gnocchi
There are about 230 calories in 1 cup of cooked gnocchi. This can vary based on the ingredients used to make the gnocchi.
Angel Hair
A 1 cup serving of cooked angel hair pasta contains around 210 calories. The whole wheat variety has about 180 calories per cooked cup.
Linguine
In 1 cup of cooked linguine there are 220 calories. Whole wheat linguine contains around 190 calories per cooked cup.
Pad Thai Rice Noodles
Pad thai or stir-fry rice noodles contain about 220 calories per 1 cup cooked. Brown rice pad thai noodles have around 200 calories per cooked cup.
Soba Noodles
A 1 cup serving of cooked soba (buckwheat) noodles contains around 210 calories. This can vary based on the specific ingredients used.
Udon Noodles
There are about 200 calories in 1 cup of cooked udon noodles. This is for the typical wheat-based udon noodle.
Rice Noodles
1 cup of cooked rice noodles contains around 220 calories. Brown rice noodles have about 200 calories per cooked cup.
Cellophane Noodles
Cellophane or glass noodles contain around 110 calories per 1 cup cooked. As a very low-calorie pasta option, these noodles are made from mung bean starch.
Shirataki Noodles
Shirataki or konjac noodles only contain about 10-20 calories per 1 cup cooked. These nearly zero calorie noodles are made from glucomannan fiber from the konjac plant.
Nutrition Facts of Cooked Pasta
In addition to calories, cooked pasta contains:
- Carbohydrates – Around 37-43g per cup
- Protein – 5-7g per cup
- Fat – Around 1g or less per cup (most comes from added sauces or oils)
- Fiber – 2-6g per cup
- Sugar – 1-3g per cup
Whole grain and protein-enriched pasta varieties tend to be higher in fiber, protein and certain vitamins and minerals. But the calorie difference is minimal.
What Impacts the Calorie Content
Several factors affect the calorie content in pasta:
Type of Pasta
As seen above, calories can range from 110-370 per cup depending on the pasta variety. In general, refined flour pastas are higher in calories than whole wheat or protein-enriched types. Smaller pasta shapes like orzo tend to have more calories than larger noodles when cooked.
Added Ingredients
What you add to the pasta can significantly increase the calorie content. For example, a basic tomato pasta sauce contains around 100 calories per 1/2 cup. Pesto or alfredo sauces average 200+ calories. Cheese can add 100 calories or more per 1/4 cup. Olive oil adds 120 calories per tablespoon. Meats, cooked veggies, etc also increase the calories.
Cooking Method
– Boiling pasta is lowest in calories without added fat.
– Sautéing in oil can add 50+ calories per tablespoon of oil to the finished dish.
– Baking pasta in casseroles adds extra calories from cheese and other ingredients.
Portion Size
The nutrition information is based on a single portion size of 1 cup cooked pasta. Eating a larger 2-3 cup portion would double or triple the calories.
Pasta Calorie Chart
| Type of Pasta | Calories per 1 Cup Cooked |
|---|---|
| Spaghetti | 220 |
| Penne | 200 |
| Fettuccine | 220 |
| Macaroni | 200 |
| Rotini | 210 |
| Farfalle | 220 |
| Rigatoni | 200 |
| Orzo | 210 |
| Couscous | 180 |
| Lasagna Noodles | 220 |
| Ravioli | 220 |
| Gnocchi | 230 |
| Angel Hair | 210 |
| Linguine | 220 |
| Pad Thai Rice Noodles | 220 |
| Soba Noodles | 210 |
| Udon Noodles | 200 |
| Rice Noodles | 220 |
| Cellophane Noodles | 110 |
| Shirataki Noodles | 10-20 |
* Nutrition can vary between whole wheat/protein pasta vs. refined white pasta varieties
* Factors like cooking method and added ingredients also impact calories
Lowest Calorie Pasta Options
If you’re looking for lower calorie pasta alternatives, here are some of the best options per 1 cup cooked:
- Shirataki noodles: 10-20 calories
- Cellophane noodles: 110 calories
- Couscous: 180 calories
- Whole wheat pasta varieties: 180-200 calories
- Protein-enriched pasta: 190-220 calories
Sticking to a single serving size of 1 cup pasta and loading up on low calorie vegetables and lean proteins can also help reduce the calorie content of pasta meals.
High Calorie Pasta Dishes
Some popular pasta dishes can pack 500+ calories per serving or more:
- Fettuccine alfredo – Around 800 calories
- Macaroni and cheese – 700 calories
- Lasagna – 500-800 calories
- Spaghetti with meatballs – Around 600 calories
- Pasta carbonara – 800 calories
The high fat sauces and cheese really drive up the calorie content. Sticking with tomato-based sauces or pesto in moderation is a lower calorie choice.
Tips for Lower Calorie Pasta Meals
Here are some easy tips to reduce the calories in pasta dishes:
- Stick to a single serving size – 1 cup pasta is plenty
- Choose whole grain pasta varieties
- Avoid high fat sauces like alfredo or creamy pesto
- Use tomato-based sauces and limit oil
- Load up on veggies like mushrooms, peppers, broccoli etc.
- Add lean protein like chicken, shrimp or beans
- Use light shredded cheese sparingly
- Turn leftover pasta into a salad
With some simple substitutions and side dish additions, you can still enjoy pasta without all of the excess calories.
Healthy Low Calorie Pasta Recipes
Here are some flavorful pasta recipes coming in at 500 calories or less per serving:
1. Zucchini Noodle Caprese
– Zucchini noodles with cherry tomatoes, mozzarella and basil
– Around 300 calories per serving
2. Mexican Chicken Pasta
– Pasta with spicy chicken, peppers, onions, cilantro and tomato sauce
– Approximately 430 calories per serving
3. Tuna Pasta Salad
– Pasta, tuna, tomatoes, cucumbers, Italian dressing
– Roughly 350 calories per serving
4. Greek Chicken Pasta Salad
– Pasta with chicken, feta, olives, tomatoes, cucumber, Greek dressing
– About 450 calories per serving
5. Veggie Pasta Primavera
– Pasta with mixed vegetables and Parmesan
– Around 500 calories per serving
So you can definitely still eat pasta and lose weight by making some simple adjustments. Use these tips to reduce calories for a healthy pasta meal.
Conclusion
Most types of cooked pasta contain around 200 calories per 1 cup serving. This can range between 110-370 calories depending on the variety. Whole grain pastas are generally lower in calories than refined, white pastas. But what you add to the pasta can really increase the calories with high fat sauces, cheese and other ingredients. Sticking to a single serving, loading up on veggies and lean protein, and limiting high calorie sauces are some easy ways to make pasta healthier. With some simple substitutions and creative recipes, you can still enjoy pasta as part of a balanced diet.
