Pasta serving size, cups to grams and 30 g of protein
Here a serving of cooked pasta is counted as 1 cup spaghetti not packed, which USDA weighs at 4.4 oz (124 g), with 196 calories and 7.2 g protein. 100 g (3.5 oz) is about 3/4 cup. For 30 g of protein you need 18.2 oz (517 g), about 4 1/8 cups, with 817 calories.
Serving sizes of cooked pasta
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup spaghetti not packed | 4.4 oz (124 g) | 196 calories | 7.2 g | 38.3 g | 1.2 g |
| 1 cup spaghetti packed | 5.3 oz (151 g) | 239 calories | 8.8 g | 46.6 g | 1.4 g |
| 1 cup elbows not packed | 4.2 oz (120 g) | 190 calories | 7 g | 37 g | 1.1 g |
| 1 cup elbows packed | 4.7 oz (132 g) | 209 calories | 7.7 g | 40.7 g | 1.2 g |
| 1 cup penne | 3.8 oz (107 g) | 169 calories | 6.2 g | 33 g | 1 g |
| 1 cup farfalle | 3.8 oz (107 g) | 169 calories | 6.2 g | 33 g | 1 g |
| 1 cup rotini | 3.8 oz (107 g) | 169 calories | 6.2 g | 33 g | 1 g |
| 1 cup shells | 3.7 oz (105 g) | 166 calories | 6.1 g | 32.4 g | 0.98 g |
| 1 cup lasagne | 4.1 oz (116 g) | 183 calories | 6.7 g | 35.8 g | 1.1 g |
| 1 oz | 1 oz (28 g) | 45 calories | 1.6 g | 8.7 g | 0.26 g |
| 100 g | 3.5 oz (100 g) | 158 calories | 5.8 g | 30.9 g | 0.93 g |
Cups to grams
USDA weighs 1 cup spaghetti not packed of cooked pasta at 124 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.4 oz (124 g) | 196 calories |
| 3/4 cup | 3.3 oz (93 g) | 147 calories |
| 2/3 cup | 2.9 oz (83 g) | 131 calories |
| 1/2 cup | 2.2 oz (62 g) | 98 calories |
| 1/3 cup | 1.5 oz (41 g) | 65 calories |
| 1/4 cup | 1.1 oz (31 g) | 49 calories |
| 1 tbsp | 7.8 g | 12 calories |
| 1 tsp | 2.6 g | 4 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 3.7 tbsp | 45 calories |
| 100 g (3.5 oz) | 3/4 cup | 158 calories |
| 1 lb (454 g) | 3 2/3 cups | 717 calories |
What 3.5 oz (100 g) of pasta looks like
3.5 oz (100 g) of cooked pasta is 3.5 oz, or about 3/4 cup. It has 158 calories, 5.8 g protein, 30.9 g carbs and 0.93 g fat.
How much pasta for 30 g of protein
There is 5.8 g of protein in 3.5 oz (100 g) of cooked pasta. 30 g of protein takes 18.2 oz (517 g), about 4 1/8 cups, which comes with 817 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 12.2 oz (345 g) | 2 3/4 cups | 545 calories |
| 30 g | 18.2 oz (517 g) | 4 1/8 cups | 817 calories |
| 40 g | 24.3 oz (690 g) | 5 1/2 cups | 1090 calories |
| 50 g | 30.4 oz (862 g) | 7 cups | 1362 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked pasta | 1 cup spaghetti not packed: 4.4 oz (124 g) | 158 calories | 5.8 g |
| Dry pasta | 1 cup spaghetti: 3.2 oz (91 g) | 371 calories | 13 g |
100 g (3.5 oz) of dry pasta makes about 238 g (8.4 oz) of cooked pasta. By volume, 1 cup dry turns into about 1 3/4 cups cooked.
Estimate: the dry matter is assumed to stay in the food, so the weight changes only by the water USDA measured in each form. The real yield depends on how much water you cook it in and for how long.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Cooked pasta: Pasta, cooked, enriched, without added salt, FDC ID 169737 (SR Legacy, published 2019-04-01) · full nutrition facts
- Dry pasta: Pasta, dry, enriched, FDC ID 169736 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.