How Much Protein Is in Pasta?
16.2 g in 2 cups cooked
Pasta is mainly fuel, with a modest amount of protein along for the ride. Build a high-protein sauce on top of it to turn a plate of pasta into a muscle meal.
Pasta nutrition (cooked)
Values are approximate, based on USDA FoodData Central, cooked. Actual numbers vary by brand, cut, and preparation.
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Protein in other foods
Pasta, answered
Pasta has about 8.1 g of protein in 1 cup cooked, and about 16.2 g in 2 cups cooked.
About 221 calories in 1 cup cooked, or about 442 in 2 cups cooked.
Pasta is a useful contributor rather than your main protein: 1 cup cooked adds about 8.1 g, with around 15% of the calories coming from protein. Build the meal around a denser source and let pasta top it up.
Not quite. Only about 15% of the calories in pasta come from protein, short of the roughly 40% bar that counts as a high-protein food, so treat pasta as a contributor rather than a main protein source.
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