How many calories in a cup of pasta?

One cup of cooked regular pasta (140g) has about 220 calories, 8.1g protein, and 31g carbohydrates. Dry pasta has about 370 calories per 100g — but it roughly doubles in weight when cooked, so the total calories per serving stay the same.

Can I eat pasta and lose weight?

Yes. One serving of pasta (56g dry / 140g cooked) is about 220 calories — that's very manageable on any weight loss plan. The problem is usually portion size (most people eat 2-3 servings) and calorie-dense sauces (cream-based sauces add 200-400 calories). Measure your pasta and use tomato-based sauces.

Is whole wheat pasta better for weight loss?

Barely — whole wheat pasta has 223 calories per cup vs 220 for regular. The real difference is fiber: whole wheat has 6.4g vs 2.5g per serving, which may keep you fuller longer. But the calorie difference is negligible. Choose whichever you'll eat consistently.

How much dry pasta is one serving?

One serving of dry pasta is about 56g (2 oz), which cooks up to roughly 140g (1 cup). That's about 207 calories. A standard 16 oz box of pasta contains about 8 servings — not 2-3 as many people assume.

Does pasta have more calories than rice?

Per cup cooked, pasta (220 cal) has slightly more calories than white rice (205 cal). But pasta has nearly double the protein (8.1g vs 4.3g). Per calorie, pasta gives you more protein — making it a slightly better choice if you're trying to hit protein targets while losing weight.

How Many Calories in Pasta? (And Can You Still Lose Weight Eating It?)

Mar 29, 2026

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One cup of cooked pasta (140g) has about 220 calories, 8.1g of protein, and 43g of carbs, according to USDA FoodData Central. But here's the thing nobody talks about: most people serve themselves 2-3 cups without realizing it. That turns a 220-calorie side into a 660-calorie meal — before you add the sauce.

Here's every type of pasta broken down with USDA data, plus how to eat pasta and still lose weight.

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How Many Calories in Pasta? (And Can You Still Lose Weight Eating It?)

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