Pasta vs Rice: which is healthier?

Per 100g, Pasta has 157 calories, 5.8g protein, 1.8g fiber, and 0.9g fat, while Rice has 130 calories, 2.7g protein, 0.4g fiber, and 0.3g fat. Rice is the lighter choice, while Pasta delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Pasta or Rice?

Per 100g, Pasta has 157 calories and Rice has 130 calories, a difference of 27 calories. In practical terms, 1 cup cooked (221 calories) of pasta compares with 1 cup cooked white rice (206 calories) of rice.

Which has more protein, Pasta or Rice?

Pasta leads on protein with 5.8g per 100g; the gap is 3.1g per 100g (Pasta 5.8g vs Rice 2.7g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Pasta or Rice?

Rice has 28.2g of carbs per 100g compared to 30.9g in Pasta, making Rice the easier fit for low-carb or keto plans. Fiber is 1.8g vs 0.4g per 100g, which also affects net carbs.

Can I substitute Pasta for Rice?

Often, yes. Swapping rice for pasta shifts your meal by about 27 calories and 3.1g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Pasta vs Rice

Pasta

Wins in 3 of 6 categories

Compare Pasta and Rice calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Pasta has 157 calories vs Rice's 130. Pasta has more protein (5.8g vs 2.7g) and more fiber (1.8g vs 0.4g).

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

Nutrition Comparison (per 100g)

Nutrient	Pasta		Rice
Calories	157	vs	130
Protein	5.8g	vs	2.7g
Carbs	30.9g	vs	28.2g
Fat	0.9g	vs	0.3g
Fiber	1.8g	vs	0.4g
Sodium	1mg	vs	1mg

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

Source: USDA FoodData Central. Pasta: FDC 169737 · Rice: FDC 168880.

When to Choose Each

Choose Pasta when:

You need more protein (5.8g vs 2.7g per 100g)
You want more fiber (1.8g vs 0.4g per 100g)

See full Pasta nutrition

Choose Rice when:

You're cutting calories (130 vs 157 per 100g)
A typical portion is 1 cup cooked white rice (206 calories)

See full Rice nutrition

Frequently Asked Questions

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Last updated: 2026-06-10

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