Pasta vs White rice: nutrition comparison
Per 100 g · cooked, enriched vs cooked, enriched long-grain
Per 100 g, pasta has 158 kcal and 5.8 g protein, while white rice has 130 kcal and 2.7 g protein. White rice is the lighter option by 28 kcal. Pasta delivers more protein (3.1 g more per 100 g). Pasta is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Pasta | White rice | Difference | |
|---|---|---|---|
| Calories | 158 kcal | 130 kcal | +28 kcal (22%) |
| Protein | 5.8 g | 2.7 g | +3.1 g (115%) |
| Carbohydrate | 30.9 g | 28.2 g | +2.7 g (10%) |
| Fat | 0.9 g | 0.3 g | +0.6 g (200%) |
| Fiber | 1.8 g | 0.4 g | +1.4 g (350%) |
| Sugar | 0.6 g | 0.1 g | +0.5 g (500%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Pasta is higher (158 vs 130 kcal).
- Protein: Pasta leads with 5.8 g vs 2.7 g. That is 3.7 g/100 kcal for pasta and 2.1 g/100 kcal for white rice.
- Fiber: Pasta provides more (1.8 g vs 0.4 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, pasta or white rice?
Pasta has more — 158 kcal vs 130 kcal per 100 g, a difference of 28 kcal.
Which has more protein, pasta or white rice?
Pasta has more protein: 5.8 g vs 2.7 g per 100 g.
Is pasta healthier than white rice?
"Healthier" depends on your goals. Per 100 g, pasta has 158 kcal and 5.8 g protein, while white rice has 130 kcal and 2.7 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14