Protein in Pasta: How Much per 100g and per Portion
Boiled white spaghetti provides 4.4g of protein per 100g. As a grain food, its main macronutrient is carbohydrate, with 31.5g per 100g. This amount of pasta contributes 9% of the UK reference intake for protein. For comparison, wholewheat spaghetti contains slightly more protein at 5.2g per 100g, making pasta a modest source of protein best paired with other foods.
CoFID 11-722 · Pasta, white, spaghetti, dried, boiled in unsalted water
What the numbers say
- Protein per calorie. This pasta provides 3.1g of protein for every 100 kcal. Protein accounts for about 12% of its total energy.
- Low in fat, sugar, and salt. According to UK front-of-pack labelling guidelines, boiled white spaghetti is rated ‘low’ for fat, saturated fat, sugars, and salt.
- Fibre content. A 100g amount of boiled white spaghetti contains 1.7g of dietary fibre. A larger 250g portion provides 4.2g of fibre.
Pasta macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 141 kcal 601 kJ |
7% | – |
| Protein | 4.4g | 9% | – |
| Fat | 0.6g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 31.5g | 12% | – |
| of which sugars | 1g | 1% | low |
| Fibre | 1.7g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pasta by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 6.6g | 212 | 47.2g | 0.9g |
| 200g | 8.8g | 282 | 63g | 1.2g |
| 250g | 11g | 352 | 78.8g | 1.5g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pasta for 20g or 30g of protein
- To get 20g of protein from pasta alone, you would need to eat a large amount of 455g, which contains 641 kcal.
- A substantial 30g protein target would require 682g of boiled pasta, providing 961 kcal and over 200g of carbohydrates.
- Remember that pasta absorbs water during cooking, so the weight of raw dried pasta will be much lower than the final boiled weight.
How it compares with other grain foods
Among the 17 grain foods on this site, boiled white spaghetti ranks 14th for protein content per 100g. Its overall rank is 117th out of 137 foods. When compared to similar carbohydrate sources, it has less protein than wholewheat spaghetti (5.2g), egg noodles (5.0g), and crumpets (6.9g). It does, however, contain more protein than boiled brown rice (3.6g). The data shows it is primarily a source of energy from carbohydrates rather than a significant source of protein.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pasta | 4.4g | 141 | 3.1g |
| Egg Noodles | 5g | 143 | 3.5g |
| Brown Rice | 3.6g | 132 | 2.7g |
| Crumpets | 6.9g | 207 | 3.3g |
| Wholewheat Spaghetti | 5.2g | 134 | 3.9g |
Quick answers
How much protein is in a 200g portion of cooked pasta?
A 200g portion of boiled white spaghetti contains 8.8g of protein, 63g of carbohydrates, and 282 kcal.
Is pasta a good source of protein?
Boiled white pasta contains 4.4g of protein per 100g, which is a relatively low amount compared to other foods. It is primarily a carbohydrate source.
Does wholewheat pasta have more protein than white pasta?
Yes, according to the data for similar foods, boiled wholewheat spaghetti has 5.2g of protein per 100g, which is more than the 4.4g found in white spaghetti.
When to speak to a GP or dietitian
- This food contains cereals containing gluten, one of the 14 allergens that UK food law requires to be declared. If you have coeliac disease or a wheat allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.