Pasta, dry, unenriched
FDC 168927cup spaghetti (91 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 46 · -18 vs Grains & pasta medianUnenriched dry pasta scores 46 of 100, a Fair rating, and ranks 54th of 60 in Grains & pasta, below the category's median of 64 since it lacks the added vitamins and minerals of enriched varieties. It still supplies an excellent 26% DV of protein per its calorie count, plus good shares of magnesium (13% DV) and dietary fiber (11% DV) from the wheat itself.
This pasta is boiled and tossed with sauces, vegetables, or proteins, with a cup of cooked spaghetti (91 g) as a typical serving. Because it isn't enriched, it won't carry the added iron and B vitamins that fortified pasta typically does, even though its base protein and fiber numbers hold up well; couscous, cooked, is a higher-scoring option in the same category.
See how this score is calculated, build a plate around pasta, dry, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 371 kcal | 19% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 2.7 g | |
| Protein | 13 g | 26% |
| Potassium | 223 mg | 5% |
| Calcium | 21 mg | 2% |
| Iron | 1.3 mg | 7% |
| Magnesium | 53 mg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 338 kcal | 17% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.5 mg | 0% |
| Carbohydrate | 68 g | 25% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | 2.4 g | |
| Protein | 12 g | 24% |
| Potassium | 203 mg | 4% |
| Calcium | 19 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 48 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 168927Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Couscous, cookedDensity 47 vs 46Semolina, unenrichedDensity 48 vs 46Couscous, dryDensity 48 vs 46Original analysis by NutriVerdict
In the kitchen and how to use it
Dry unenriched pasta is boiled in generously salted water until al dente, then tossed with anything from a simple garlic and olive oil sauce to a slow-simmered marinara, a creamy carbonara, or a light broth-based soup. Its neutral wheat flavor and firm, chewy bite make it a blank canvas that takes on whatever sauce it is paired with, and reserving a splash of the starchy cooking water is a common trick for helping sauces cling to the noodles. Shapes matter too: long strands like spaghetti suit thinner sauces, while tubes and shells are better at trapping chunkier ingredients.
A cup of dry spaghetti (91 g) provides 371 calories, 13 g of protein and 3.2 g of fiber, giving pasta a reasonably solid protein base to build a meal around when paired with beans, cheese, or a protein like chicken or shrimp. This unenriched version delivers 26% DV of protein and 13% DV of magnesium per dry serving, and its sodium content is naturally low at just 6 mg before any salt is added in cooking. Store dry pasta in a sealed container in a cool, dry pantry where it will keep for a long time; once cooked, leftovers hold in the refrigerator for a few days and reheat well with a splash of water or extra sauce to loosen them back up.
Frequently asked questions about pasta, dry
How many calories are in dry pasta?
A cup of dry spaghetti (91 g) has 371 calories, along with 13 g of protein and 3.2 g of fiber before cooking.
Is unenriched pasta a good source of protein?
It provides 26% DV of protein per dry serving, a reasonably solid amount for a grain-based food.
How do you store dry pasta?
Keep it sealed in a cool, dry pantry, where it stays good for a long time; cooked leftovers should be refrigerated and used within a few days.