White rice vs Pasta: Calories, Protein and Which to Choose
A side-by-side comparison of White rice and Pasta per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | White rice | Pasta |
|---|---|---|
| kcal | 130 | 158 |
| Protein | 2.7 g | 5.8 g |
| Carbohydrates | 28.2 g | 30.9 g |
| Sugar | 0.1 g | 0.6 g |
| Fibre | 0.4 g | 1.8 g |
| Fat | 0.3 g | 0.9 g |
| Sodium | 1 mg | 1 mg |
| Nutrient | White rice | Pasta |
|---|---|---|
| kcal | 195 | 237 |
| Protein | 4.1 g | 8.7 g |
| Carbohydrates | 42.3 g | 46.3 g |
| Sugar | 0.2 g | 0.9 g |
| Fibre | 0.6 g | 2.7 g |
| Fat | 0.4 g | 1.4 g |
| Sodium | 2 mg | 2 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Pasta has 3.1 g more protein per 100 g.
- White rice has 28 fewer kcal per 100 g (18% less).
Swap equivalents
- 100 g of White rice has the same calories as 80 g of Pasta.
Frequently asked questions
Which is better: White rice or Pasta?
It depends on your goal. Per 100 g, White rice has 130 kcal and 2.7 g of protein; Pasta has 158 kcal and 5.8 g. Pasta has 3.1 g more protein per 100 g. White rice has 28 fewer kcal per 100 g (18% less). Both fit a balanced diet — the daily total is what matters.
Can I swap White rice for Pasta?
Yes. To keep calories the same, swap 100 g of White rice for about 80 g of Pasta. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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