How much protein is in dry pasta?

Two ounces of dry pasta (57 g) has 7.4 g of protein (210 kcal); 100 g has 13 g.

Feast Factsper 100 g dry

PER 100 GProtein

13g

Calories371

Carbohydrate74.7g

Fiber3.2g

Sugars2.7g

Fat1.5g

Saturated0.3g

Sodium6 mg

3.5 g protein per 100 kcal · USDA FoodData Central

Protein verdictModerate protein

3.5 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale.

25 g of protein from dry pasta alone takes 192 g (about 6¾ oz) and 713 kcal.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in dry pasta per portion, dry weight
Portion (dry)	Protein	kcal	Carbs	Fat
100 g	13 g	371	74.7 g	1.5 g
1 oz (28 g)	3.7 g	105	21 g	0.4 g
2 oz (57 g)	7.4 g	210	42 g	0.9 g
1 cup of farfalle (81 g)	11 g	300	60 g	1.2 g
1 cup of orecchiette, rotini or pasta shells (96 g)	12 g	356	72 g	1.4 g
1 cup of orzo (168 g)	22 g	623	125 g	2.5 g
1 cup of penne, rigatoni or ziti (95 g)	12 g	353	71 g	1.4 g
1 cup of elbow macaroni (122 g)	16 g	453	91 g	1.8 g
1 sheet of lasagna noodles (20 g)	2.6 g	74	15 g	0.3 g

Two ounces of dry pasta (57 g) is 6% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.

One USDA entry covers fettuccine, linguine, spaghetti, farfalle, orecchiette, orzo, penne, rigatoni, rotini, pasta shells, ziti, lasagna noodles and elbow macaroni, so they share these per-100 g numbers.

Most of its calories come from carbohydrate: about 81%.

How it compares

The 4 foods from the same and related aisles closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than dry brown rice and less than dry whole-wheat pasta, dry quinoa and dry egg noodles.

dry pasta compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry whole-wheat pasta	13.9 g	352	3.9 g
Dry quinoa	14.1 g	368	3.8 g
Dry egg noodles	14.2 g	384	3.7 g
Dry pasta	13 g	371	3.5 g
Dry brown rice	7.5 g	367	2.0 g

All 200 foods →

The Feast Mode switch

Swap it

~~dry pasta~~→chickpea pasta typical label values

+6.6 g protein (1.5×) · −32 kcal per 100 g

“Cook it 1 minute less.”

In Feast Mode you paste a recipe and flip one switch: every line that matches a swap is replaced and the macros are recomputed. Coming soon to iPhone. All 16 swaps with the numbers →

Recipes with dry pasta

15 recipes in the Feast Mode library use dry pasta, macros computed the same way.

Across the 15 library recipes that use it, a serving has 54 g of dry pasta on average, which brings 7.1 g of protein: 14% of the dish’s protein. It carries the most in Lemon Garlic Shrimp Pasta, at 20% of the protein.

60G
PROTEIN

Cajun Chicken Alfredo

35 min · 603 kcal

59G
PROTEIN

Creamy Cajun Tomato Pasta with Crispy Chicken

45 min · 637 kcal

58G
PROTEIN

Air Fryer Chicken Parmesan

50 min · 595 kcal

57G
PROTEIN

Creamy Chicken and Mushroom Orzo

45 min · 609 kcal

56G
PROTEIN

Marry Me Chicken Pasta

35 min · 596 kcal

54G
PROTEIN

Pesto Chicken Pasta

35 min · 592 kcal

53G
PROTEIN

Chicken Carbonara

35 min · 618 kcal

53G
PROTEIN

Spicy Vodka Rigatoni with Chicken

35 min · 617 kcal

Questions

How much protein is in two ounces of dry pasta?

Two ounces of dry pasta (57 g) has 7.4 g of protein and 210 kcal, with 42 g of carbohydrate and 0.9 g of fat.

How much protein is in 100 g of dry pasta?

100 g of dry pasta has 13 g of protein, 371 kcal, 74.7 g of carbohydrate and 1.5 g of fat (USDA FoodData Central 169736).

Is dry pasta a good source of protein?

Moderate protein: 3.5 g of protein per 100 kcal (14% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from dry pasta alone takes 192 g (about 6¾ oz) and 713 kcal.

Which has more protein, dry pasta or dry egg noodles?

Dry egg noodles, with 14.2 g of protein per 100 g against 13 g for dry pasta. Per 100 kcal: dry pasta 3.5 g, dry egg noodles 3.7 g.

Source: USDA FoodData Central, SR Legacy 169736: “Pasta, dry, enriched”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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