How many carbs are in pasta?
One cup of cooked pasta has about 36g of carbohydrate and 30g of net carbs. Restaurant pasta portions are often two to three cups, which can deliver 70 to 100g of carbs.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked spiral pasta (134g) | 35.7g | 5.8g | 29.9g |
| 100 grams | 26.6g | 4.3g | 22.3g |
Net carbs
One cup of cooked pasta has about 30g of net carbs, which is total carbs (36g) minus fiber (6g). Whole wheat pasta has slightly more fiber but a similar total carb count. See the net carbs guide.
Glycemic index of pasta
The glycemic index of pasta is about 46. Despite being a starchy food, pasta has a surprisingly low glycemic index because the dense protein matrix in the dough slows starch digestion. Al dente pasta (cooked less) has a slightly lower GI than well-cooked pasta.
For diabetes
Pasta's GI of 46 is lower than rice or bread, but the serving size is where it goes wrong. Most pasta entrées deliver 70 to 90g of carbs at a restaurant. A measured one-cup portion at about 36g of carbs is workable at a mixed meal. Cooking pasta al dente, cooling it, and reheating it converts some starch to resistant starch, which further lowers the glycemic response. Sauce matters too: a cream or oil sauce slows digestion; a sugary marinara adds more carbs. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked pasta has about 30g of net carbs, which equals or exceeds a full day's strict keto budget. Pasta does not fit keto. Zucchini noodles, shirataki noodles, and hearts of palm pasta are common substitutes.
Good to know
Dry pasta more than doubles in weight during cooking. One cup of dry pasta (about 90g) yields roughly 2 to 2.5 cups of cooked pasta, which is 70 to 90g of carbs. If you measure pasta dry, use about 2 oz (56g dry) for a single 1-cup cooked serving. Most pasta shapes have nearly identical nutrition once cooked to the same doneness.
Full nutrition (per 100g)
- Calories: 128.0 kcal
- Carbohydrate: 26.61g
- Fiber: 4.3g
- Sugars: 1.15g
- Protein: 4.53g
- Fat: 0.11g
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Get the appFrequently asked questions
How many carbs are in pasta?
One cup of cooked pasta (134g) has about 36g of carbohydrate. A restaurant-size 2.5 cup portion has about 90g of carbs.
How many net carbs are in pasta?
One cup of cooked pasta has about 30g of net carbs, which is total carbs (36g) minus about 6g of fiber.
Does pasta raise blood sugar fast?
Less fast than rice or bread. Pasta has a GI of about 46, which is low, meaning the rise is gradual. Al dente pasta raises blood sugar even more slowly than soft-cooked pasta.
Is pasta keto?
No. One cup has about 30g of net carbs, which exceeds a strict keto day's budget.
Is whole wheat pasta lower in carbs?
Total carbs are similar to regular pasta. Whole wheat pasta has a bit more fiber, which lowers net carbs slightly, and the GI is modestly lower due to the bran slowing digestion.