Pasta, fresh-refrigerated, plain, as purchased has 288 kcal per 100 g dry. Cooking roughly doubles the weight, so 80 g dry becomes about 160 g cooked at ~160 kcal. As a refined grain product, nearly all carbs are fully digestible. Log dry weight if you weigh before cooking, or cooked weight if you weigh the plate – just be consistent.
How should I track Pasta, fresh-refrigerated, plain, as purchased?
Pasta, fresh-refrigerated, plain, as purchased is a good source of iron. The key to tracking Pasta, fresh-refrigerated, plain, as purchased 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.