Pasta vs white rice

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

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.

• 2/5Pasta: Low energy density.
• 2/5White 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

• White rice vs brown rice
• White rice vs quinoa
• Pasta vs whole-wheat pasta
• White rice vs potatoes

See all comparisons