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Pasta vs white rice

Pasta and white rice have the same estimated satiety score: 2 out of 5. Pasta has more fiber: 1.8 g per 100 g, versus 0.4 g for white rice.

Two cooked bases for a plate.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 169737 and 168878

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Key differences

  • Pasta provides more protein per calorie: 3.7 g per 100 kcal, versus 2.1 g for white rice.
  • White rice has fewer calories: 130 kcal per 100 g, versus 158 for pasta, so the same calories come with more grams of food.
  • Pasta has more fiber: 1.8 g per 100 g, versus 0.4 g for white rice.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Pasta, cooked; White rice, cooked.
NutrientPastaserving: 150 g (5.5 oz)White riceserving: 150 g (5.5 oz)Difference
Calories158 kcal per 100 g (3.5 oz)237 kcal per serving130 kcal per 100 g (3.5 oz)195 kcal per serving−28 kcal per 100 g (3.5 oz)−42 kcal per serving
Protein5.8 g per 100 g (3.5 oz)8.7 g per serving2.7 g per 100 g (3.5 oz)4 g per serving−3.1 g per 100 g (3.5 oz)−4.7 g per serving
Carbohydrates30.9 g per 100 g (3.5 oz)46.4 g per serving28.2 g per 100 g (3.5 oz)42.3 g per serving−2.7 g per 100 g (3.5 oz)−4.1 g per serving
of which sugars0.6 g per 100 g (3.5 oz)0.8 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−0.5 g per 100 g (3.5 oz)−0.8 g per serving
Fiber1.8 g per 100 g (3.5 oz)2.7 g per serving0.4 g per 100 g (3.5 oz)0.6 g per serving−1.4 g per 100 g (3.5 oz)−2.1 g per serving
Fat0.9 g per 100 g (3.5 oz)1.4 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−0.7 g per 100 g (3.5 oz)−1 g per serving
of which saturated0.2 g per 100 g (3.5 oz)0.3 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−0.1 g per 100 g (3.5 oz)−0.2 g per serving
Water62.1 g per 100 g (3.5 oz)93.2 g per serving68.4 g per 100 g (3.5 oz)102.6 g per serving+6.3 g per 100 g (3.5 oz)+9.4 g per serving
Protein per 100 kcal3.7 g2.1 g−1.6 g
Estimated satiety (1 to 5)2 / 52 / 50
Holt satiety index (white bread = 100)119138+19

In bold, the value more favorable to satiety when the gap is clear. Difference: White rice minus Pasta. Source: USDA FDC 169737 and 168878.

Per typical serving

With typical servings, 150 g (5.5 oz) of pasta has about 237 kcal and 8.7 g of protein, and 150 g (5.5 oz) of white rice about 195 kcal and 4 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Pasta and white rice have the same estimated satiety score: 2 out of 5.

Both were measured in people in the Holt satiety index (1995), where white bread scores 100: pasta scored 119 and white rice 138. In that study white rice was more filling for the same calories.

  • Pasta: Low energy density.
  • White rice: Low energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Pasta

  • If you want more protein per calorie: 3.7 g per 100 kcal.
  • If you want to add fiber: 1.8 g per 100 g.
  • If you want more protein in a typical serving: 8.7 g in 150 g (5.5 oz).

White rice

  • If you want to eat more grams for the same calories: 130 kcal per 100 g.
  • If you prefer a lighter typical serving: about 195 kcal in 150 g (5.5 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

On a GLP-1 medication

Pasta. None of our GLP-1 tags apply to this food.

White rice. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Pasta: every nutrient, frequently asked questions, and similar foods.
  • White rice: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pasta, cooked, enriched, without added salt (FDC ID 169737).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878).accessed .