Is Rice or Pasta healthier?

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

Which has more calories, Rice or Pasta?

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

Can I substitute Rice for Pasta?

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

Rice

Pasta

All Comparisons

Rice vs Pasta

It's a Tie!

Both foods have similar nutritional profiles

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

Verdict (USDA data)

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

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

Nutrition Comparison (per 100g)

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

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

When to Choose Each

Choose Rice when:

You want fewer calories
You prefer the taste of Rice

See full Rice nutrition

Choose Pasta when:

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

See full Pasta nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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