Is Pasta or Rice healthier?

Both Pasta and Rice can be part of a healthy diet. Rice has fewer calories per 100g (130 vs 157). Pasta has more protein.

Which has more calories, Pasta or Rice?

Per 100g, Pasta has 157 calories and Rice has 130 calories. Rice is the lower-calorie option.

Can I substitute Pasta for Rice?

Yes, Pasta and Rice can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Pasta

Rice

All Comparisons

Pasta vs Rice

It's a Tie!

Both foods have similar nutritional profiles

Compare Pasta and Rice calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Pasta has 157 calories vs Rice's 130. Pasta has more protein (5.8g vs 4.3g) and more fiber (1.8g vs 0.6g).

Sources: Pasta (FDC 169737) · Rice (FDC 168880)

Nutrition Comparison (per 100g)

Nutrient	Pasta		Rice
Calories	157	vs	130
Protein	5.8g	vs	4.3g
Carbs	30.9g	vs	44.5g
Fat	0.9g	vs	0.4g
Fiber	1.8g	vs	0.6g
Sodium	1mg	vs	2mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Pasta when:

Calories aren't your main concern
You want more protein
You want more fiber

See full Pasta nutrition

Choose Rice when:

You want fewer calories
You prefer the taste of Rice

See full Rice nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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