Food compare · 2026
Pasta (cooked) vs White rice (cooked)
Pasta (cooked) vs White rice (cooked) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Pasta (cooked) | White rice (cooked) |
|---|---|---|
| Calories | 158 kcal | 130 kcal |
| Protein | 5.8 g | 2.7 g |
| Carbs | 31 g | 28 g |
| Fat | 0.9 g | 0.3 g |
| Fiber | — | — |
| Protein per 100 kcal | 3.7 g | 2.1 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick pasta when you want a bit more protein in the carb base and noodle dishes. Pick white rice for bowls, stir-fries, and faster-digesting training carbs.
Pick Pasta (cooked) when
Italian-style plates and higher-protein starch without changing the protein topping.
Pick White rice (cooked) when
Asian-style bowls, burrito bowls, or simpler post-workout carbs.
Caveats
- Dry pasta portions balloon when cooked — weigh consistently (dry or cooked, not both).
Food notes
🍝 Pasta (cooked)
Higher protein than rice. Whole-wheat versions have more fiber (~6g vs 2g per cup). Great around training; easy to overserve.
🍚 White rice (cooked)
Easy to digest, fast-acting carb — great around training. Brown rice has more fiber but similar calories.
AskCalories
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