Pasta nutrition facts

Nutrition highlights

Per 1 undetermined cup rotini (107 g), pasta is an excellent source of Selenium, Thiamin, and Folate and a good source of Manganese, Protein, Copper, Riboflavin, and Niacin.

% of the FDA Daily Value per 1 undetermined cup rotini (107 g) serving.

Key metrics

Nutrient density

Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.

Similar foods & swaps

The closest grains & starches to pasta by nutrition (per 100 g), and how each differs.

• White rice
  123 kcal · 2.9 g protein
  -34 kcal-2.9 g protein
• Millet
  119 kcal · 3.5 g protein
  -38 kcal-2.3 g protein
• Couscous
  112 kcal · 3.8 g protein
  -45 kcal-2 g protein

Complete the protein

Plant proteins like pasta are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:

• Edamame 11.9 g
• Lentils 9 g
• Pinto beans 9 g
• Black beans 8.9 g

Questions

How many calories are in pasta?

A 1 undetermined cup rotini (107 g) serving of pasta has about 168 calories. Per 100 g, it has 157 calories — a moderate calorie density.

How much protein is in pasta?

Pasta provides about 6 g of protein per 1 undetermined cup rotini (107 g) serving, which is 12% of the Daily Value — a good source.

What are the macros in pasta?

Per serving, pasta has roughly 6 g protein, 33 g carbohydrate, and 1 g fat. By calories, that is 15% protein, 79% carbohydrate, and 6% fat.

Is pasta high in protein?

Pasta has a protein density of about 3.7 g per 100 kcal, and 15% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.

What vitamins and minerals are in pasta?

Per 1 undetermined cup rotini (107 g), pasta is a notable source of Selenium, Thiamin, Folate, Manganese, Copper, and Riboflavin. The label above lists the full micronutrient profile with % Daily Values.

Use it

More grains & starches

References & methodology

• Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169751 (public domain).
• Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
• Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
• Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
• Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.