Pasta nutrition by dough
The shape does not change the numbers. Rigatoni and spaghetti from the same box are the same food. What changes the numbers is the dough: semolina, whole wheat, egg, legume, or corn. Per 100 g, from USDA FoodData Central.
| Dough | kcal | Protein g | Carbs g | Fibre g | Fat g | Iron mg | Sodium mg |
|---|---|---|---|---|---|---|---|
| Semolina pasta, dryFDC 169736 | 371 | 13 | 74.7 | 3.2 | 1.51 | 3.3 | 6 |
| Semolina pasta, cooked, no saltFDC 169737 | 158 | 5.8 | 30.9 | 1.8 | 0.93 | 1.28 | 1 |
| Semolina pasta, cooked, salted waterFDC 169751 | 157 | 5.8 | 30.6 | 1.8 | 0.93 | 1.28 | 131 |
| Semolina pasta, dry, unenrichedFDC 168927 | 371 | 13 | 74.7 | 3.2 | 1.51 | 1.3 | 6 |
| Whole wheat pasta, dryFDC 169738 | 352 | 13.9 | 73.4 | 9.2 | 2.93 | 3.62 | 6 |
| Whole wheat pasta, cookedFDC 168910 | 149 | 5.99 | 30.1 | 3.9 | 1.71 | 1.72 | 4 |
| Egg pasta, dryFDC 169731 | 384 | 14.2 | 71.3 | 3.3 | 4.44 | 4.01 | 21 |
| Egg pasta, cookedFDC 169732 | 138 | 4.54 | 25.2 | 1.2 | 2.07 | 1.47 | 5 |
| Fresh pasta, as boughtFDC 169727 | 288 | 11.3 | 54.7 | 2.3 | 3.35 | 26 | |
| Fresh pasta, cookedFDC 169728 | 131 | 5.15 | 24.9 | 1.05 | 1.14 | 6 | |
| Homemade egg pasta, cookedFDC 168901 | 130 | 5.28 | 23.5 | 1.74 | 1.16 | 83 | |
| Homemade flour-and-water pasta, cookedFDC 168902 | 124 | 4.37 | 25.1 | 0.98 | 1.13 | 74 | |
| Spinach pasta, dryFDC 168911 | 372 | 13.4 | 74.8 | 10.6 | 1.57 | 2.13 | 36 |
| Spinach pasta, cookedFDC 168912 | 130 | 4.58 | 26.2 | 0.63 | 1.04 | 14 | |
| Protein-fortified pasta, dryFDC 168937 | 374 | 21.8 | 65.6 | 2.4 | 2.23 | 4.15 | 8 |
| Protein-fortified pasta, cookedFDC 168934 | 164 | 8.86 | 30.9 | 2 | 0.21 | 0.72 | 5 |
| Gluten-free corn pasta, dryFDC 168899 | 357 | 7.46 | 79.3 | 11 | 2.08 | 0.93 | 3 |
| Gluten-free corn pasta, cookedFDC 168900 | 126 | 2.63 | 27.9 | 4.8 | 0.73 | 0.25 | 0 |
| Gluten-free corn and rice pasta, cookedFDC 173265 | 179 | 3.2 | 38 | 1.4 | 1 | 0.22 | 4 |
| Gluten-free brown rice pasta, cookedFDC 173264 | 200 | 4.21 | 40.8 | 1.9 | 1.7 | 0.62 | 4 |
Cooked figures are lower per 100 g because the pasta has taken on water: dried semolina pasta roughly doubles in weight in the pot. An 85 g dry portion becomes about 190 g cooked and carries about 315 kcal.
Egg pasta carries more protein and fat. Whole wheat carries more fibre. Corn pasta has more carbohydrate and less protein than wheat. Legume pasta, chickpea or lentil, is not in the USDA legacy set; brand labels put it near 20 g protein per 100 g dry.