Rice vs Pasta: Calories Compared
Nutrition per 100g
White Rice
Pasta
More calories| Nutrient | White Rice | Pasta |
|---|---|---|
| calories | 130 kcal | 158 kcal |
| protein | 2.7 g | 6 g |
| carbs | 28 g | 31 g |
| fat | 0.3 g | 0.9 g |
| fiber | 0.4 g | 1.8 g |
| sugar | 0.1 g | 0.6 g |
The Verdict
Cooked white rice and pasta are close in calories per 100g (130 vs 158). Pasta provides slightly more protein, while rice is gluten-free and easier to digest for some.
Which has more calories, rice or pasta?
Per 100g cooked, pasta has more calories than white rice: about 158 kcal versus 130 kcal. The gap comes mostly from water. Rice absorbs more water as it cooks, so each cooked gram carries less starch than a gram of cooked pasta.
Dry, the two are almost identical. Uncooked white rice and dry pasta both sit at roughly 350–370 kcal per 100g. That is why comparisons that mix dry and cooked weights give confusing answers. Always compare cooked to cooked, or dry to dry.
By the cup the picture flips a little. A cup of cooked white rice weighs about 158g (around 205 kcal) and a cup of cooked spaghetti about 140g (around 220 kcal). In practice the difference per portion is small; how much you serve matters far more than which one you pick.
Protein, fiber and carbs
Pasta wins on protein: about 6g per 100g cooked versus 2.7g for white rice. Wheat contains more protein than rice, so pasta is a slightly more filling base for the same calories.
Fiber is low in both refined versions (under 2g per 100g). Whole-wheat pasta and brown rice roughly double or triple the fiber, which slows digestion and helps with fullness.
Carbohydrates track calories: around 28g per 100g for cooked white rice and 31g for cooked pasta.
Blood sugar and glycemic index
Pasta generally has a lower glycemic index than white rice. Its dense, compact structure digests more slowly, especially when cooked al dente. White rice varieties vary widely: long-grain basmati is moderate, while short-grain and sticky rice raise blood sugar faster.
Cooking and cooling either one before reheating increases resistant starch, which modestly lowers the blood-sugar response.
Which is better for weight loss?
Neither is fattening on its own. Rice is slightly lower in calories per cooked gram; pasta gives a little more protein and a gentler blood-sugar rise. Pick whichever you enjoy and portion it: a measured cup (or about 150g cooked) of either fits comfortably in most calorie targets.
The sauce usually matters more than the base. A cream or cheese sauce can add 300+ kcal, while a tomato-based sauce or a stir-fry with vegetables adds far less.