Carbs in Pasta & Noodles

Pasta and noodles are beloved worldwide for their versatility and comfort-food appeal, but if you’re watching your carbohydrate intake, you might wonder whether this staple can fit into your healthy eating plan. 

The good news is that understanding carbs in pasta and noodles doesn’t have to be complicated. Whether you’re managing diabetes, trying to lose weight, or simply want to make more informed food choices, knowing the carb content can help you enjoy your favourite dishes while staying on track with your nutritional goals. 

This guide will walk you through everything you need to know about carbs in pasta & noodles, including how cooking affects carb content, the benefits of whole grain options, and smart strategies for making dishes healthier, without sacrificing flavour.

How many carbs in pasta?

Pasta is a type of noodle that comes in a dizzying array of shapes and sizes, from small macaroni to lasagne sheets. Pasta can be bought fresh or dried and can also come with a filling, such as ravioli and tortellini.

Pasta dishes can be high in carbs, which can be a problem for weight loss and diabetes management if you consume large amounts. In addition, pasta also contains gluten, a type of protein that can cause issues for those who have coeliac disease or are gluten-sensitive. The main factor that determines the amount of carbs in your pasta is the portion or serving size. A typical portion of pasta is between 50g to 70g of carbs. 

Uncooked pasta has a higher carb value per 100g than cooked pasta. This is because when the pasta is cooked, it takes on water, which increases its weight. That is why 100g of uncooked pasta has around 70g of carbs, compared to 100g of cooked pasta that has only 30g of carbs.

A portion of White Spaghetti

There are typically 50g of carbs in a serving of white pasta (158g portion).

Nutrients in whole wheat pasta vs white pasta

There is a variety of different types of pasta, and for the same portion size, whole wheat pasta usually contains less carbohydrate than white pasta. Whole wheat pasta also contains a higher amount of fibre and a greater nutritional value than white pasta. This can be up to double the amount of fibre, depending on the brand.

The fibre in wheat flour is retained, rather than having to be added back in as in refined or white flour. This is why whole wheat pasta may be more filling. In addition, because whole wheat pasta is made from flour that has not been refined, it usually contains more nutrients such as iron, calcium and B vitamins than white pasta.

Whole wheat pasta usually contains fewer calories for the same portion size, compared to white pasta. For example, the whole wheat pasta portion here has 26 fewer calories. By eating more wholegrain foods throughout the day, you reduce calories and increase fibre.

A portion of Wholemeal Spaghetti

58g

Carbs

Whole Wheat Pasta

Weight = 200g, Carbs = 58g, Cals = 288, Fibre = 7g

A portion of White Spaghetti

63g

Carbs

White Pasta

Weight = 200g, Carbs = 63g, Cals = 314, Fibre = 3g

Is whole wheat pasta healthier?

Whole wheat pasta is made from the entire wheat kernel. As a result, they are higher in fibre, vitamins and minerals compared to white pasta. Eating whole grains also has health benefits and has been linked with a lower risk of heart disease, obesity and other metabolic diseases such as diabetes.

In addition, whole wheat pasta has a lower glycemic index, meaning it raises blood sugar levels more slowly than white pasta. However, keep in mind that portion size is still important, and if you eat a larger portion of whole wheat pasta than you would white pasta, then it will still have more of an effect on blood glucose.

If you are trying to lose or manage your weight, having whole grains compared to refined foods, such as white pasta, may help keep you fuller after a meal. Whole wheat pasta is lower in calories and higher in fibre, helping you feel fuller for longer.

A portion of Wholemeal Spaghetti

A portion of whole wheat spaghetti typically has 50g of Carbs and 6g of Fibre (weight = 172g).

How to make pasta healthier

When eaten in moderation, pasta can be part of a healthy diet. Portion size is important when it comes to pasta, and it is a good idea to weigh out the amount of pasta per person before you cook it. It’s all too easy to cook more than you need if you pour the dry pasta from the pack. Aim for 50g to 75g of dry pasta per person.

Of course, in addition to the type and amount of pasta you have, what you top it with is also important. Carbs and calories can stack up quickly when adding high-fat or high-calorie toppings like cheese and cream-based sauces.

Try to use a tomato sauce rather than a cream sauce. In the examples shown below, you’ll see that the carbonara has significantly more calories and fat than the spaghetti bolognese. Adding plenty of vegetables to your dish helps to boost fibre and antioxidants. Finally, go easy on the cheese! Cheese can add significant calories and saturated fat to your pasta dish.

A portion of Spaghetti Bolognese

45g

Carbs

Spaghetti Bolognese

Weight = 300g (120g spag, 180g bol)
Carbs = 45g
Cals= 307
Fat = 9g
SatFat = 3g

A portion of Penne Arabiata

58g

Carbs

Penne Arrabbiata

Weight = 300g
Carbs = 58g
Cals = 312
Fat = 4g
SatFat = 2g

A portion of Spaghetti Carbonara

47g

Carbs

Spaghetti Carbonara

Weight = 300g
Carbs = 47g
Cals = 515
Fat = 25g
SatFat = 14g

Carbs in noodles

Noodles and pasta are basically the same thing. They are both traditionally made from wheat, flour, egg and water. This means the carb content for noodles is similar to pasta per 100g, and the important part is still the serving size. Some noodles are made with different types of flour or do not contain egg. This will naturally affect their carb content. Rice noodles are a good example of this.

The thickness of the noodle will have an impact on its carb content. For example, thick egg noodles contain more carbs than thinner, soba or rice noodles. Similar to pasta, it is possible to buy high fibre noodles, such as whole wheat noodles, buckwheat or brown rice noodles.

A portion of Medium Egg Noodles

39g

Carbs

There are typically 39g of carbs in a serving of egg noodles (150g portion).

Carbs in rice noodles

A typical portion of rice noodles contains between 50g to 70g of carbs. Brown or wholegrain noodles have a higher fibre and lower carb content than rice noodles.

A portion of Rice Noodles

60g

Carbs

Vermicelli Rice Noodles

Weight = 215g
Carbs = 60g

A portion of Buckwheat Noodles

69g

Carbs

Buckwheat Soba Noodles

Weight = 200g
Carbs = 69g

A portion of Brown Rice Noodles

58g

Carbs

Brown Rice Noodles

Weight = 225g
Carbs = 58g

Carbs in egg noodles

Egg noodles typically come in either fine or medium thickness. A typical portion of egg noodles contains 40g to 60g of carbs.

A portion of Fine Egg Noodles

32g

Carbs

Fine Egg Noodles

Weight = 115g
Carbs = 32g

A portion of Medium Egg Noodles

39g

Carbs

Medium Egg Noodles

Weight = 150g
Carbs = 39g

A portion of Instant Noodles

29g

Carbs

Instant Noodles

Weight = 140g
Carbs = 29g

Low carb alternatives for pasta

There are a variety of alternatives that you can use instead of pasta and noodles if you are on a low carb diet and are trying to lower your carb intake. Think about the dish you are preparing and what might make a good alternative. For example, if making a lasagne, instead of lasagne sheets, you could use aubergine and/or courgette slices.

Another low carb alternative to pasta is certain squashes, such as spaghetti squash or acorn squash.  They are naturally lower in carbs but still packed with other beneficial vitamins and are a good source of fibre. Red lentil pasta is a great alternative to normal pasta. It is high in fibre and still looks and tastes like pasta.

A portion of dry Lasagne Sheets

63g

Carbs

Lasagne Sheets

Weight = 90g (uncooked)
Carbs = 63g

SWAP TO

A portion of sliced aubergine

3g

Carbs

Sliced Aubergine

Weight = 160g (uncooked)
Carbs = 3g

A portion of White Spaghetti

50g

Carbs

White Spaghetti

Weight = 158g
Carbs = 50g

SWAP TO

A portion of baked Spaghetti Squash

7g

Carbs

Spaghetti Squash

Weight = 160g
Carbs = 7g

A portion of Wholemeal Spaghetti

50g

Carbs

Wheat Pasta

Weight = 172g
Carbs = 50g

SWAP TO

A portion of red lentil pasta

40g

Carbs

Red Lentil Pasta

Weight = 150g
Carbs = 40g

Low carb alternatives for noodles

For a low carb alternative for noodles in stir-fry dishes, try going without noodles entirely and make a low carb stir-fry such as cashew stir-fry, or chicken & oyster mushroom stir-fry.

11g

Carbs

Cashew stir-fry (without noodles)

Per portion (300g):
Carbs = 11g
Cals = 309

Low carb pasta options

Some companies are now making low carb pasta, such as Slim Pasta, Better Than, and CarbZone. It is important to keep in mind that these low carb pasta products are normally also low in other nutrients such as protein and fibre. This could lead to you feeling less full after eating. You may need to add more protein and veggies to your pasta dish to bulk it out.

Slim Pasta Spaghetti

0g

Carbs

Slim Pasta

Per portion:
Carbs = 0g
Cals = 24

Better Than Pasta

0g

Carbs

Better Than Pasta

Per portion:
Carbs = 0g
Cals = 24

CarbZone Low Carb Pasta

6g

Carbs

CarbZone Low Carb Pasta

Per portion:
Carbs = 6g
Cals = 150

How many carbs in restaurant pasta & noodle dishes?

When you eat out at a restaurant, the carb content of pasta and noodle dishes may be different from what you are used to at home. Portions are often larger and it is hard to control the extras such as sauces and cheese that are added. This loss of control over serving sizes and what is included in your dish can put some people off eating out.

Thankfully, the Carbs & Cals app contains a wide selection of well known restaurant chains with all the nutrition facts to help reduce the guesswork and support your healthy eating.

Just some of the restaurants on the Carbs & Cals app

Carbs in restaurant pasta dishes

If you are trying to estimate the carbs in a pasta dish for your meal plan, a useful tip is to compare it to what you would have at home and decide if it is more, less or the same as your typical portion. When choosing healthy foods while eating out, when it comes to pasta dishes, we recommend picking dishes with extra vegetables and a tomato sauce, rather than a creamy one.

In the three examples below, you can see the carbs vary from 76g to 112g. This is a wide variation and can be difficult for you to estimate. The Carbs & Cals app contains the nutritional facts for a wide number of well known restaurant dishes.

A portion of Spaghetti Bolognese from Bella Italia

106g

Carbs

Bolognese Spaghetti
(Bella Italia)

Per portion:
Carbs = 106g

A portion of Pollo Pesto from Pizza Express

74g

Carbs

Pollo Pesto Penne
(Pizza Express)

Per portion:
Carbs = 74g

A portion of Seafood Linguine from Ask

67g

Carbs

Seafood Linguine
(Ask Italian)

Per portion:
Carbs = 67g

Carbs in restaurant noodle dishes

Noodle dishes tend to be lower in carbs and calories compared to pasta dishes, as they typically contain more vegetables and less heavy cream-based sauces. However, there are so many options and dishes on offer, and the portion size will, of course, play a key part in determining the number of carbs.

In the example below, you can see 3 popular noodle dishes from Wagamama: Ramen, Pad Thai and a lower carb Glass Noodle Salad. You can see a wide variation with the glass noodle salad having around half the carbs of the other two dishes.

A Chilli Prawn Kimchee Ramen from Wagamama

84g

Carbs

Chilli Prawn & Kimchee Ramen

Per portion:
Carbs = 84g

A Chicken Prawn Pad Thai from Wagamama

87g

Carbs

Chicken & Prawn Pad Thai

Per portion:
Carbs = 87g

A portion of Tofu Harusame Glass Noodle Salad from Wagamama

39g

Carbs

Tofu Harusame Glass Noodle Salad

Per portion:
Carbs = 39g

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