FitDexPasta — cooked: how many calories?
Pasta — cooked carries 158 calories per 100 grams; a typical portion (180 g) comes to 284 calories. The tables below give the same figure in cups, spoons and slices.
- Protein5.8 g
- Carbs31.0 g
- Fat0.9 g
- Fibre1.8 g
- Protein10.4 g
- Carbs55.8 g
- Fat1.6 g
- Fibre3.2 g
Where do the calories come from?
- Protein 15%
- Carbs 80%
- Fat 5%
Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.
What do these numbers mean on the plate?
Pasta — cooked carries 1.6 calories per gram: 100 calories work out to 63 grams. This is the band of bread and dry grains; one slice too many is both visible and noticeable in the total.
A typical portion is 180 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Pasta — cooked that means understating the calories by 44%.
In calories, one portion (180 g · 284 kcal) comes to: 178 g Avocado. Avocado page
One portion every day adds up to 103,806 calories a year — roughly a 13.5 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
Most of the weight of cooked grain is water. Confusing dry weight with cooked weight can misstate the calories several times over; the values here are for the cooked state.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Tablespoon (15 ml) | 8.7 g | 14 kcal | 0.5 g |
| Small glass (100 ml) | 58 g | 92 kcal | 3.4 g |
| Glass (200 ml) | 116 g | 183 kcal | 6.7 g |
| US cup (240 ml) | 139 g | 220 kcal | 8.1 g |
| Bowl (300 ml) | 174 g | 275 kcal | 10.1 g |
| 1 serving | 180 g | 284 kcal | 10.4 g |
Cup and spoon equivalents come from the food's bulk density, not from volume: a cup holds 200 millilitres, not 200 grams. Packing and how finely something is chopped move these numbers by 10-20%. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 180 g |
|---|---|---|---|
| Calories | 2,000 kcal | 8% | 14% |
| Fat | 70 g | 1% | 2% |
| Carbs | 260 g | 12% | 21% |
| Protein | 50 g | 12% | 21% |
| Fibre | 25 g | 7% | 13% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 7 of the 8 foods in the Cooked grains and starches group by calories per 100 grams. The group averages 142 kcal; Pasta — cooked is 11% above that average.
Lighter options at the same 180 grams
| Food | Calories | Difference | Protein |
|---|---|---|---|
| Bulgur pilaf — cookedGood swap | 149 kcal | −135 kcal | 5.6 g |
| Quinoa — cookedGood swap | 216 kcal | −68 kcal | 7.9 g |
| Wholemeal pasta — cookedGood swap | 223 kcal | −61 kcal | 9.5 g |
The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion
How long does it take to burn one portion (180 g)?
- Walking — brisk (5.6 km/h)70 min
- Running — 8 km/h (7:30 min/km)32 min
- Cycling — 16-19 km/h40 min
These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. Pasta — cooked meets 2 of them:
- Low fat100 g → 0.9 g fat · threshold: at most 3.0 g
- Protein source15% of its calories come from protein · threshold: at least 12%
The values here are averages; on a real label the thresholds are applied to the product's OWN analysis. The list estimates which claim could be printed and guarantees none of them. For drinks, the calorie and fat thresholds run per 100 millilitres and are lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.