Pasta
Variants (5)
Nutrition Β· per ~50 g serving Β· β ΒΌ cup cooked
- Thiamin0.35 mg29% DV
- Folate88.0 mcg22% DV
- Riboflavin0.22 mg17% DV
- Vitamin B60.27 mg16% DV
- Niacin1.7 mg10% DV
- Vitamin B120.15 mcg6% DV
- Vitamin A7.0 iu<1% DV
- Copper0.11 mg13% DV
- Manganese0.27 mg12% DV
- Iron1.7 mg9% DV
- Phosphorus81.5 mg7% DV
- Zinc0.61 mg6% DV
- Magnesium23.0 mg5% DV
- Potassium89.5 mg2% DV
- Calcium7.5 mg<1% DV
- Sodium13.0 mg<1% DV
- Cholesterol36.5 mg
- Polyunsaturated Fat0.47 g
- Saturated Fat0.16 g
- Monounsaturated Fat0.14 g
Score Β· 87/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Thiamin59% DV
- Folate44% DV
- Riboflavin34% DV
- Vitamin B632% DV
- Magnesium28% DV
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
PerΒ 100Β g of the default form. Bars show how much higher or lower pasta is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pasta
Is pasta healthy?
Pasta scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Thiamin, Folate, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pasta high in protein?
Not particularly. A 50 g serving provides about 5.7 g of protein (~11% of the 50 g daily value).
Is pasta high in fiber?
Not really. A 50 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in pasta?
In a 50 g serving, pasta is highest in Thiamin (~29% DV), Folate (~22% DV), Riboflavin (~17% DV), Vitamin B6 (~16% DV), Copper (~13% DV).
Is pasta keto-friendly?
Not really. A 50 g serving has about 27.4 g of net carbs (27.4 g total minus 0 g fiber).
How much pasta should I eat?
A typical serving is around 50 g (~144 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating pasta alongside several other grain sources.
Supplements that mirror Pasta's nutrient profile
Encyclopedia entries that supply the same signature nutrients pasta contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pasta
These are the nutrients pastacontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.