White Pasta
Durum wheat pasta: the everyday refined-grain staple of Italian cooking.
Nutrition per 100 g
Standardised to 100 g of white pasta, cooked for fair comparison. Typical serving: 100 g cooked — 158 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 158 kcal | 158 kcal | 100 kcal |
| Protein | 5.8 g | 5.8 g | 3.7 g |
| Carbohydrate | 31 g | 31 g | 19.6 g |
| Fat | 0.9 g | 0.9 g | 0.6 g |
| Fibre | 1.8 g | 1.8 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of white pasta, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0.06 mg | <1% |
| Vitamin K | 0.5 µg | 0.5 µg | <1% |
| Thiamin | 0.27 mg | 0.27 mg | 23% |
| Riboflavin | 0.14 mg | 0.14 mg | 11% |
| Niacin | 1.7 mg | 1.7 mg | 11% |
| Vitamin B6 | 0.049 mg | 0.049 mg | 3% |
| Folate | 119 µg | 119 µg | 30% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.11 mg | 0.11 mg | 2% |
| Minerals | |||
| Calcium | 7 mg | 7 mg | <1% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Magnesium | 18 mg | 18 mg | 4% |
| Phosphorus | 58 mg | 58 mg | 5% |
| Potassium | 44 mg | 44 mg | <1% |
| Sodium | 131 mg | 131 mg | 6% |
| Zinc | 0.51 mg | 0.51 mg | 5% |
| Selenium | 26.4 µg | 26.4 µg | 48% |
| Copper | 0.1 mg | 0.1 mg | 11% |
| Manganese | 0.32 mg | 0.32 mg | 14% |
Source: USDA FoodData Central — Pasta, cooked, enriched, with added salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat white pasta?
- Cheap, stores indefinitely and cooks in ten minutes.
- Durum wheat gives a lower glycaemic response than white bread.
How to include it
- Salt the water well and reserve a little to loosen the sauce.
- Add beans or lentils to the sauce for fibre and protein.
Things to consider
- Wholemeal pasta roughly doubles the fibre.
- Cook al dente to slow digestion.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Wholewheat Pasta, cooked
A straight swap for white pasta with roughly three times the fibre.
- kcal
- 124
- protein
- 5.4 g
- fibre
- 4.5 g
per 100 g · Typical serving: 1 cup cooked (140 g)
Macaroni, cooked
Short tubular pasta used everywhere from baked cheese dishes to cold salads.
- kcal
- 158
- protein
- 5.8 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g cooked
Egg Noodles, cooked
Wheat noodles enriched with egg, common in European and Chinese kitchens.
- kcal
- 138
- protein
- 4.5 g
- fibre
- 1.2 g
per 100 g · Typical serving: 100 g cooked
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