Pasta (cooked) has 158 kcal per 100 g cooked. Dry pasta is roughly 350 kcal per 100 g and doubles in weight when cooked. Pasta produces a lower glycemic response than bread made from identical flour – the compact structure slows digestion. Always weigh the cooked portion; a standard plate often holds 200–300 g, not the 80 g dry typically listed as one serving.
How should I track Pasta (cooked, unenriched, no added salt)?
The key to tracking Pasta (cooked, unenriched, no added salt) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.