Calories in Cooked Pasta

Calories in Cooked Pasta

Cooked pasta is a filling, carb-rich food that serves as the base for countless dishes. Its calorie content depends on portion size, type of pasta, and whether it’s served plain or with extras like oil or sauce. For those tracking their intake, it’s important to distinguish between cooked and uncooked weights — because the difference is significant.

How Many Calories Are in Cooked Pasta?

Plain white pasta, when cooked without added fat, contains approximately 150 calories per 100 grams. This applies to common shapes like penne, spaghetti, fusilli, and macaroni. Cooking causes pasta to absorb water and increase in volume, so cooked weight has far fewer calories per 100g compared to its dry form.

For reference:

• 100g cooked pasta: ~150 kcal
• 150g cooked pasta: ~225 kcal
• 200g cooked pasta: ~300 kcal

These numbers assume pasta is boiled in water without oil or butter. If you add olive oil, cheese, or creamy sauce, the calorie count rises quickly.

Uncooked vs. Cooked Pasta Calories

Dry pasta is much denser and heavier in calories. 100g of uncooked pasta contains around 350 calories, but after cooking it typically yields about 300g of soft pasta. That’s why it’s important to weigh your portions after cooking if you’re aiming for accurate calorie tracking.

For example, 100g uncooked pasta becomes roughly 3 servings of 100g cooked pasta, each with about 150 calories. The hydration during cooking dramatically reduces the calorie density per gram.

What About Different Portions?

Common portion sizes include:

• 120g cooked pasta: ~180 kcal
• 150g cooked pasta: ~225 kcal
• 200g cooked pasta: ~300 kcal
• 2 cups cooked pasta (roughly 250–270g): ~380–400 kcal

The values are nearly identical across standard white pasta types. Whole grain or legume-based pasta might vary slightly, offering more fiber and protein but generally staying within the same calorie range.

Cooked pasta remains a moderate-calorie food that fits easily into most diets — as long as portions are reasonable and sauces are kept in check. Whether you’re eating 100g or 200g, plain cooked pasta provides a clean carbohydrate source with predictable nutritional values.