Pasta

Q: How many calories in 4.5 oz of pasta?

About 369 calories, with roughly 14.5g of protein. 4.5 oz weighs about 128g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

288

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.5 oz

Calories

369

Protein

14.5g

Carbs

70.1g

Fat

2.9g

Protein 16% Carbs 77% Fat 7%

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Pasta: 288 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 288 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry pasta becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Saturated fat0.328 g2%

Cholesterol73 mg24%

Sodium26 mg1%

Potassium179 mg4%

Calcium15 mg1%

Iron3.35 mg19%

Magnesium46 mg11%

Zinc1.22 mg11%

Vitamin C0 mg0%

Vitamin A14 mcg2%

Vitamin B60.093 mg5%

Vitamin B120.31 mcg13%

Folate176 mcg44%

Niacin3.35 mg21%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Noodles

48 more calories per 100g · +3g protein.

Cal336 Protein14.4 g Fat0.7 g

White Rice

70 more calories per 100g · -5g protein.

Cal358 Protein6.5 g Fat0.5 g

White Rice

72 more calories per 100g · -5g protein.

Cal360 Protein6.6 g Fat0.6 g

Common questions

The stuff people actually ask.

How many calories in 4.5 oz of pasta?

About 369 calories, with roughly 14.5g of protein. 4.5 oz weighs about 128g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry pasta is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is pasta actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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