Primarily made of carbs, pasta and noodles are a great source of energy before a workout. Whole grain variations will be more nutritious and higher in fiber. Depending on the recipe and added ingredients, the fat, protein and overall calorie count can differ quite drastically. Check out our Pasta and Noodle Chart below for more nutritional information.
| Food | Serving | Calories | Serving | Calories |
|---|---|---|---|---|
Capellini | 100 g | 339 cal | 1 cup, small (38 g) | 129 cal |
Cellophane Noodles | 100 g | 351 cal | 1 portion (100 g) | 351 cal |
Chinese Noodles | 100 g | 351 cal | 1 portion, small (50 g) | 176 cal |
Egg Noodles | 100 g | 384 cal | 1 portion, small (25 g) | 96 cal |
Egg Noodles, cooked | 100 g | 138 cal | 1 portion, small (50 g) | 69 cal |
Farfalle | 100 g | 359 cal | 1 portion (80 g) | 287 cal |
Fettuccine | 100 g | 359 cal | 1 portion (80 g) | 287 cal |
Fusilli | 100 g | 354 cal | 1 portion (80 g) | 283 cal |
Glass Noodles | 100 g | 340 cal | 1 portion (50 g) | 170 cal |
Instant Noodles | 100 g | 257 cal | 1 portion (80 g) | 206 cal |
Lasagne Sheets | 100 g | 356 cal | 1 piece (17 g) | 61 cal |
Linguine | 100 g | 359 cal | 1 portion (80 g) | 287 cal |
Macaroni | 100 g | 359 cal | 1 portion (80 g) | 287 cal |
Macaroni, cooked | 100 g | 128 cal | 1 portion (150 g) | 192 cal |
Mostaccioli | 100 g | 154 cal | 1 portion (56 g) | 86 cal |
Orzo | 100 g | 362 cal | 1 portion (150 g) | 543 cal |
Pasta | 100 g | 365 cal | 1 portion (75 g) | 273 cal |
Pasta, cooked | 100 g | 141 cal | 1 portion, small (150 g) | 212 cal |
Penne Pasta | 100 g | 359 cal | 1 portion, small (75 g) | 269 cal |
Pierogi | 100 g | 167 cal | 1 portion (150 g) | 250 cal |
Ravioli | 100 g | 242 cal | 1 portion (400 g) | 966 cal |
Rigatoni | 100 g | 353 cal | 1 portion, small (75 g) | 265 cal |
Rotini | 100 g | 371 cal | 1 portion (80 g) | 297 cal |
Shirataki Noodles | 100 g | 9 cal | 1 portion (112 g) | 10 cal |
Spaghetti | 100 g | 353 cal | 1 portion, small (75 g) | 265 cal |
Spaghetti, Whole Grain | 100 g | 337 cal | 1 piece (75 g) | 253 cal |
Spaghetti, cooked | 100 g | 131 cal | 1 portion, small (150 g) | 196 cal |
Spätzle | 100 g | 218 cal | 1 portion, small (75 g) | 163 cal |
Tagliatelle | 100 g | 346 cal | 1 portion (70 g) | 242 cal |
Tortellini | 100 g | 273 cal | 1 portion (250 g) | 683 cal |
Tortellini, with Cheese | 100 g | 393 cal | 1 portion (80 g) | 314 cal |
Vermicelli | 100 g | 331 cal | 1 portion (140 g) | 463 cal |
Whole Grain Noodles | 100 g | 342 cal | 1 portion (75 g) | 256 cal |
Ziti | 100 g | 143 cal | 1 portion (60 g) | 86 cal |
Types and Calorie Content
Whether you’re using penne, ravioli, pierogies, or soba noodles, there are plenty of variations of these carbohydrates found in each culture. And with even more types of sauces to enjoy them with, it can be easy to get creative with pasta and noodle dishes.
If you’re looking for low-cal and nutritious, opting for whole grain versions is a great start. You can also explore the world of noodles made from lentils, chickpeas and other legumes. Popular pasta chains, such as Noodles and Company, typically offer their nutritional information either online or in-house for further help when logging your meal.
Healthy Meal Ideas
Noodles and pasta can be a great base for filling meals, but it’s important to consider adding other elements to your meal to make them more nutritious. For types like ravioli or pierogies, a great way can be to fill them with vegetables for some extra nutritional value. Opting for tomato-based sauces or vegetable-based sauces can also help cut calories compared to creamier sauces. Pesto, such as one made from basil and pine nuts, is also a healthy option. Although, pesto can be high in calories, so watch your portion sizes. Finally, low sodium sauces, such as soy sauce or teriyaki, can help reduce the calorie count for Asian-inspired noodle dishes.
What are some creative ways you’ll be enjoying your noodles and pasta?
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